Strength
10 exercises.Beginner
Level 1 of 67 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Standing hip axial rotation
Standing hip circles
Plyo Box
1 exercise
Plyo Box
1 exercise
Banded seated hip abduction
or Short resistance band, Chair +1
Short resistance band
3 exercises
Short resistance band
3 exercises
Banded lateral step-out squat
Banded lateral walk
Clamshell
Free Wall
1 exercise
Free Wall
1 exercise
Assisted standing hip circles
Novice
Level 2 of 63 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Active 90-90
Diamond frog
Short resistance band
1 exercise
Short resistance band
1 exercise
Banded squat
Flexibility
57 exercises.Beginner
Level 1 of 614 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Standing hip axial rotation
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Lying piriformis stretch
Hip swivels
Easy seat
Cross-legged sit with arms behind
90-90
Butterfly stretch
Flying butterfly
Opening 90-90
Supported half lotus
Half kneeling hip opener
Quadruped rock back
Cross-legged bow with arms behind
Free Wall
1 exercise
Free Wall
1 exercise
Assisted standing hip circles
Novice
Level 2 of 620 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises
Tree pose
Standing figure-4 tree
Pigeon squat
Ground (hands or body)
16 exercises
Ground (hands or body)
16 exercises
Frog stretch
Supported vertical frog
Rocking frog
Active 90-90
Diamond frog
Supported squat hip rotation
Supported sitting half lotus revolved spinal twist
Block-support pigeon
Lying butterfly stretch
Active pigeon
Vertical frog
Sitting half lotus forward fold
Sitting half lotus fold
Elbow sitting half lotus revolved spinal twist
Bent-leg pigeon
Half lotus
Yoga block
1 exercise
Yoga block
1 exercise
Block-assisted Half Bound Lotus Standing Forward Bend
Intermediate
Level 3 of 615 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Towel-assisted Half Bound Lotus Standing Forward Bend
or Towel
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Pigeon pose
Foot-elevated vertical frog
Sitting bound half lotus forward fold
Sitting bound half lotus fold
Lotus
Pigeon good morning
Upward Lotus Pose
Lotus fish pose
Sitting bound half lotus revolved spinal twist
Squat to 90-90
Embryo in the Womb Pose
Embryo in the Womb Pose wrapping the legs
Strap
2 exercises
Strap
2 exercises
Reclining Hand-to-Big-Toe Pose
Towel-assisted Reclining Hand-to-Big-Toe Pose
Advanced
Level 4 of 67 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Half Bound Lotus Standing Forward Bend
Butterfly squat
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Rooster Pose
90-90 to hurdle
Embryo Pose In Shoulder Stand
Bound Lotus Pose
Bound lotus bow
Elite
Level 5 of 61 exercise
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Primary series finishing sequence 1
or Ground (hands or body)