Yoga Mat exercises

Optional, for extra support or load 656

• 4-7-8 — Halved Counts Beginner friendly · No equipment
• Anterior Tibialis Stretch Beginner friendly · No equipment
• Anterior Tibialis Stretch — Seated Beginner friendly · No equipment
• Bhramari — Eyes Only Closed Beginner friendly · No equipment
• Bound Angle — Blocks Under Knees Beginner friendly · Yoga Block
• Box Breathing — No Retentions Beginner friendly · No equipment
• Butterfly Stretch with Feet Further Out Beginner friendly · No equipment
• Cat-Cow Beginner friendly · No equipment
• Chest Lift — Arms Forward Beginner friendly · No equipment
• Child's Pose Beginner friendly · No equipment
• Child's Pose — Wide Knees Beginner friendly · No equipment
• Coherent Breathing — App-Guided Beginner friendly · No equipment
• Corpse Pose Beginner friendly · No equipment
• Cross-Body Shoulder Stretch — Seated Beginner friendly · No equipment
• Cyclic Sighing Beginner friendly · No equipment
• Cyclic Sighing — Single Inhale Beginner friendly · No equipment
• Diaphragmatic Breathing Beginner friendly · No equipment
• Diaphragmatic Breathing — Supine Beginner friendly · No equipment
• Diaphragmatic Breathing Only Beginner friendly · No equipment
• Downward Dog — Static Hold Beginner friendly · No equipment
• Easy Pose Beginner friendly · No equipment
• Happy Baby Pose — Strap Assist Beginner friendly · Resistance Band
• Hip 90/90 — Passive Hold Beginner friendly · No equipment
• Legs Up the Wall — Hips on Bolster Beginner friendly · Wall / Door Frame, Yoga Bolster / Blanket
• Log Roll — Segmented Beginner friendly · No equipment
• Lying IT Band Stretch — Bent Knee Beginner friendly · No equipment
• Mountain Pose Beginner friendly · No equipment
• Mountain Pose — Feet Hip-Width Beginner friendly · No equipment
• Oblique Curl — Feet Flat Beginner friendly · No equipment
• Open Book — Reduced Arc Beginner friendly · No equipment
• Overhead Lat Stretch — Seated Beginner friendly · No equipment
• Overhead Triceps Stretch — Seated Beginner friendly · No equipment
• Pelvic Curl — Smaller Range Beginner friendly · No equipment
• Pelvic Floor Relaxation Only Beginner friendly · No equipment
• Pelvic Tilt Only Beginner friendly · No equipment
• Pilates Breathing Beginner friendly · No equipment
• Pilates Breathing — Seated Beginner friendly · No equipment
• Prone Quadriceps Stretch Beginner friendly · No equipment
• Prone Quadriceps Stretch with Strap Beginner friendly · Resistance Band
• Reclined Butterfly Beginner friendly · No equipment
• Reclined Butterfly — Blocks Under Thighs Beginner friendly · Yoga Block
• Resistance Band Ankle Dorsiflexion Beginner friendly · Resistance Band
• Resistance Band Ankle Eversion Beginner friendly · Resistance Band
• Resistance Band Ankle Inversion Beginner friendly · Resistance Band
• Resistance Band Glute Bridge Beginner friendly · Resistance Band
• Savasana — Supported Knees Beginner friendly · Yoga Bolster / Blanket
• Seated Calf Stretch Beginner friendly · No equipment
• Seated Calf Stretch — Unilateral Beginner friendly · No equipment
• Seated Forward Fold with Knees Bent Beginner friendly · No equipment
• Seated Hamstring Stretch with Strap Beginner friendly · Resistance Band
• Seated Hurdler Stretch with Strap Beginner friendly · Resistance Band
• Seated Side Body Stretch Beginner friendly · No equipment
• Seated Spinal Twist — Simple Cross Beginner friendly · No equipment
• Sphinx Pose Beginner friendly · No equipment
• Spine Stretch — Seated on Block Beginner friendly · No equipment
• Staff Pose — Seated on Block Beginner friendly · Yoga Block
• Standing Roll Down — Bent Knees Beginner friendly · No equipment
• Supine Figure Four — Foot Flat Beginner friendly · No equipment
• Supine Hamstring Stretch Beginner friendly · No equipment
• Supine Hamstring Stretch with Strap Beginner friendly · Resistance Band
• Supine Knee-to-Chest Stretch Beginner friendly · No equipment
• Supine Single Knee-to-Chest Stretch Beginner friendly · No equipment
• Supine Spinal Twist — Both Knees Beginner friendly · No equipment
• Supported Bridge — Block Under Sacrum Beginner friendly · Yoga Block
• Supported Fish — Block at Thoracic Spine Beginner friendly · Yoga Block
• Supported Kneeling Hip Flexor Stretch Beginner friendly · Wall / Door Frame
• Swan Prep — Elbows Bent Beginner friendly · No equipment
• Thoracic Extension — Rolled Towel Beginner friendly · Towel
• Ujjayi — Open Mouth First Beginner friendly · No equipment
• Vajrasana — Blanket Under Knees Beginner friendly · Yoga Bolster / Blanket
• Wide-Leg Seated Stretch — Upright Beginner friendly · No equipment
• 4-7-8 Breathing Beginner friendly · No equipment
• Baby Crawl — Knees Down Beginner friendly · No equipment
• Bhramari Beginner friendly · No equipment
• Bound Angle Pose Beginner friendly · No equipment
• Box Breathing Beginner friendly · No equipment
• Breath of Fire — Slow Build Beginner friendly · No equipment
• Butterfly Stretch Beginner friendly · No equipment
• Chair Pose — Shallower Bend Beginner friendly · No equipment
• Chest Lift Beginner friendly · No equipment
• Cobra Pose Beginner friendly · No equipment
• Coherent Breathing Beginner friendly · No equipment
• Crab Reach — Hip Lift Only Beginner friendly · No equipment
• Diaphragmatic Breathing — Three-Part Breath Beginner friendly · No equipment
• Downward Dog — Bent Knees Beginner friendly · No equipment
• Downward Dog — Calf Pedal Beginner friendly · No equipment
• Duck Walk — Elevated Heels Beginner friendly · No equipment
• Elephant Walk — Bent Knees Beginner friendly · No equipment
• Fire Log — Block Under Knee Beginner friendly · Yoga Block
• Forward Roll — From Knees Beginner friendly · No equipment
• Frog Squat — No Jump Beginner friendly · No equipment
• Garland Pose — Heels Elevated Beginner friendly · No equipment
• Gate Pose — Reduced Lean Beginner friendly · No equipment
• Glute Bridge — Pelvic Floor Focus Only Beginner friendly · No equipment
• Gorilla Walk — Upright Beginner friendly · No equipment
• Half Locust — One Leg at a Time Beginner friendly · No equipment
• Half-Kneeling Ankle Mobility Beginner friendly · No equipment
• Half-Kneeling Hip Shift Beginner friendly · No equipment
• Happy Baby Pose Beginner friendly · No equipment
• Head-to-Knee — Strap Assist Beginner friendly · Yoga Strap
• Hero Pose — Block Support Beginner friendly · Yoga Block
• Hip 90/90 — Hold Only Beginner friendly · No equipment
• Inner Thigh Lift — Reduced Height Beginner friendly · No equipment
• Kapalabhati — Slower Tempo Beginner friendly · No equipment
• Kegel Contraction — Supine Beginner friendly · No equipment
• Kneeling Forward Breakfall Beginner friendly · No equipment
• Kneeling Hip Flexor Stretch Beginner friendly · No equipment
• Kneeling Thoracic Rotation Beginner friendly · No equipment
• Legs Up the Wall Beginner friendly · Wall / Door Frame
• Log Roll Beginner friendly · No equipment
• Low Lunge — Hands on Front Thigh Beginner friendly · No equipment
• Lying IT Band Stretch Beginner friendly · No equipment
• Nadi Shodhana — No Retention Beginner friendly · No equipment
• Oblique Curl Beginner friendly · No equipment
• Open Book Beginner friendly · No equipment
• Pelvic Curl Beginner friendly · No equipment
• Pelvic Floor — Breath and Release Beginner friendly · No equipment
• Pilates Breathing — Legs Extended Beginner friendly · No equipment
• Prayer Stretch Beginner friendly · Weight Bench
• Prone Press-Up Beginner friendly · No equipment
• Pyramid Pose — Hands on Blocks Beginner friendly · Yoga Block
• Quadruped Thoracic Rotation with End-Range Hold Beginner friendly · No equipment
• Rabbit Walk — Step Beginner friendly · No equipment
• Reclined Butterfly — Arms Overhead Beginner friendly · No equipment
• Reclined Pigeon — Foot on Wall Beginner friendly · Wall / Door Frame
• Resistance Band Clamshell Beginner friendly · Resistance Band
• Resistance Band Glute Kickback Beginner friendly · Resistance Band
• Resistance Band Hip Thrust Beginner friendly · Resistance Band
• Rolling Like a Ball — Wider Hold Beginner friendly · No equipment
• Savasana — Eyes Open Stillness Beginner friendly · No equipment
• Saw — Reduced Rotation Beginner friendly · No equipment
• Scorpion Stretch — Reduced Arc Beginner friendly · No equipment
• Seal — No Clap Beginner friendly · No equipment
• Seal Walk — Short Distance Beginner friendly · No equipment
• Seated Hamstring Stretch Beginner friendly · No equipment
• Seated Hurdle Trail Leg Beginner friendly · No equipment
• Seated Hurdler Stretch Beginner friendly · No equipment
• Seated Lateral Trunk Stretch Beginner friendly · No equipment
• Seated Side Breakfall Beginner friendly · No equipment
• Seated Spinal Twist Beginner friendly · No equipment
• Semi-Tandem Stance Beginner friendly · No equipment
• Short Hold — 5 Seconds Beginner friendly · No equipment
• Side Kick Circles — Smaller Arc Beginner friendly · No equipment
• Side Kick Front/Back — Reduced Range Beginner friendly · No equipment
• Side Kick Up/Down — Smaller Range Beginner friendly · No equipment
• Single Leg Circle — Smaller Arc Beginner friendly · No equipment
• Single Leg Kick — Flat Beginner friendly · No equipment
• Single Leg Stretch — Head Down Beginner friendly · No equipment
• Single-Leg Stand — Eyes Open Beginner friendly · No equipment
• Sitali Beginner friendly · No equipment
• Sitkari — Pursed Lips Beginner friendly · No equipment
• Sleeper Stretch Beginner friendly · No equipment
• Sleeper Stretch — Reduced Pressure Beginner friendly · Towel
• Slow Flutter Kick Beginner friendly · No equipment
• Slow Hip Bridge Drill Beginner friendly · No equipment
• Slow Hip Escape Beginner friendly · No equipment
• Slow Stroke Pattern Beginner friendly · No equipment
• Spine Stretch Forward Beginner friendly · No equipment
• Spine Twist — Seated on Block Beginner friendly · No equipment
• Staff Pose Beginner friendly · No equipment
• Standing Roll Down Beginner friendly · No equipment
• Supine Figure Four Stretch Beginner friendly · No equipment
• Supine Spinal Twist Beginner friendly · No equipment
• Supported Frog Pose Beginner friendly · Towel
• Supta Padangusthasana — Strap Beginner friendly · Yoga Strap
• Swan Prep Beginner friendly · No equipment
• Tandem Stance — Eyes Open Beginner friendly · No equipment
• Thoracic Extension Stretch Beginner friendly · No equipment
• Thread the Needle Beginner friendly · No equipment
• Thread the Needle — Static Hold Beginner friendly · No equipment
• Thunderbolt Pose Beginner friendly · No equipment
• Tree Pose — Foot to Ankle Beginner friendly · No equipment
• Viloma — Two-Step Inhale Beginner friendly · No equipment
• Wide-Angle Seated — Upright Beginner friendly · No equipment
• Wide-Legged Forward Fold — Hands on Hips Beginner friendly · No equipment
• Windshield Wiper Beginner friendly · No equipment
• Wrist Weight-Bearing Extension Beginner friendly · No equipment
• Wrist Weight-Bearing Extension — Fingers to Side Beginner friendly · No equipment
• Anantasana — Strap Assist Beginner friendly · Yoga Strap
• Anterior Tibialis Stretch — Full Kneel Beginner friendly · No equipment
• Ape Walk — Short Steps Beginner friendly · No equipment
• Arm Pull Pattern — Prone Beginner friendly · No equipment
• Baby Crawl Beginner friendly · No equipment
• Bahya — Single Bandha Beginner friendly · No equipment
• Bhramari — Extended Hum Beginner friendly · No equipment
• Bodyweight Get-Up Beginner friendly · No equipment
• Bridge Pose Beginner friendly · No equipment
• Butterfly Stretch with Forward Fold Beginner friendly · No equipment
• Cat-Cow with Thread the Needle Beginner friendly · No equipment
• Caterpillar Walk — No Push-Up Beginner friendly · No equipment
• Chair Pose Beginner friendly · No equipment
• Chair Pose — No Twist Beginner friendly · No equipment
• Child's Pose — Single Arm Reach Beginner friendly · No equipment
• Coherent Breathing — 20-Minute Session Beginner friendly · No equipment
• Commando Crawl — Elevated Beginner friendly · No equipment
• Crab Walk Beginner friendly · No equipment
• Criss-Cross — Both Knees Bent Beginner friendly · No equipment
• Cyclic Sighing — 5-Minute Continuous Beginner friendly · No equipment
• Dead Bug — Arms Only Beginner friendly · No equipment
• Diaphragmatic Breathing — Pelvic Floor Coordination Beginner friendly · No equipment
• Donkey Kick — Single Leg Beginner friendly · No equipment
• Double Leg Kick — Hands on Lower Back Beginner friendly · No equipment
• Double Leg Stretch — Legs at 90 Beginner friendly · No equipment
• Downward-Facing Dog Beginner friendly · No equipment
• Dragon Walk — No Rotation Beginner friendly · No equipment
• Duck Walk Beginner friendly · No equipment
• Eagle Pose — Foot to Floor Beginner friendly · No equipment
• Elephant Walk Beginner friendly · No equipment
• Extended Side Angle — Forearm on Thigh Beginner friendly · No equipment
• Flutter Kick Drill — Supine Beginner friendly · No equipment
• Frog Pose Beginner friendly · No equipment
• Garland Pose Beginner friendly · No equipment
• Gate Pose Beginner friendly · No equipment
• Gomukhasana — Arms Only Beginner friendly · No equipment
• Gomukhasana — Strap Assist Beginner friendly · Yoga Strap
• Half Boat Pose Beginner friendly · No equipment
• Half Bow — One Side Beginner friendly · No equipment
• Half Lotus Beginner friendly · No equipment
• Half Shoulder Stand Beginner friendly · No equipment
• Half-Kneeling Hip Shift with Rotation Beginner friendly · No equipment
• Head-to-Knee Pose Beginner friendly · No equipment
• Hero Pose Beginner friendly · No equipment
• Hip 90/90 Active Rotation Beginner friendly · No equipment
• Hip 90/90 Transition Beginner friendly · No equipment
• Hundred — Legs in Tabletop Beginner friendly · No equipment
• Kangaroo Bound — Single Bound Beginner friendly · No equipment
• Kegel Contraction — All Fours Beginner friendly · No equipment
• Kettlebell Hip Thrust Beginner friendly · Kettlebell
• Kneeling Kettlebell Halo Beginner friendly · Kettlebell
• Kneeling Thoracic Rotation — Dynamic Beginner friendly · No equipment
• Kumbhaka — Antara Only Beginner friendly · No equipment
• Lateral Ape — Step (No Jump) Beginner friendly · No equipment
• Lateral Bear Walk — Knees Down Beginner friendly · No equipment
• Lateral Gecko Crawl — Slow Step Beginner friendly · No equipment
• Leg Lowers — One Leg at a Time Beginner friendly · No equipment
• Leg Pull Back — Hold Beginner friendly · No equipment
• Leg Pull Front — Hold Beginner friendly · No equipment
• Legs Up the Wall — Wide-Leg Variation Beginner friendly · Wall / Door Frame
• Lizard — Hands on Blocks Beginner friendly · Yoga Block
• Lizard Crawl — Knee to Hand Beginner friendly · No equipment
• Low Lunge Beginner friendly · No equipment
• Low Lunge Hip Flexor Stretch Beginner friendly · No equipment
• Lower and Lift — Single Leg Beginner friendly · No equipment
• Marichyasana — Strap Assist Beginner friendly · Yoga Strap
• Mountain Pose — Eyes Closed Beginner friendly · No equipment
• Nadi Shodhana Beginner friendly · No equipment
• Open Book — Shoulder Rotation Hold Beginner friendly · No equipment
• Open Leg Rocker — Knees Bent Beginner friendly · No equipment
• Pelvic Floor — Progressive Relaxation and Release Beginner friendly · No equipment
• Pelvic Tilt with Kegel Beginner friendly · No equipment
• Penetration Step Only Beginner friendly · No equipment
• Plank Beginner friendly · No equipment
• Plow Pose — Toes on Chair Beginner friendly · Chair
• Prayer Stretch — Unilateral Reach Beginner friendly · Weight Bench
• Prone Press-Up — Hold at Top Beginner friendly · No equipment
• Prone Quadriceps Stretch — Heel to Glute Beginner friendly · No equipment
• Push-Up Position Wrist Circles Beginner friendly · No equipment
• Rabbit Jump Beginner friendly · No equipment
• Reclined Pigeon Beginner friendly · No equipment
• Reclining Hand-to-Big-Toe Pose Beginner friendly · No equipment
• Reclining Hero — Elbows Only Beginner friendly · No equipment
• Resistance Band Hip Abduction Beginner friendly · Resistance Band
• Resistance Band Lat Pulldown Beginner friendly · Resistance Band
• Reverse Kegel Beginner friendly · No equipment
• Reverse Warrior — Reduced Backbend Beginner friendly · No equipment
• Roll-Up — Assisted with Strap Beginner friendly · Yoga Strap
• Rolling Like a Ball Beginner friendly · No equipment
• Saw Beginner friendly · No equipment
• Scissors — Slow Alternation Beginner friendly · No equipment
• Scorpion Stretch Beginner friendly · No equipment
• Scorpion Walk — Static Rotation Beginner friendly · No equipment
• Seal Beginner friendly · No equipment
• Seal Walk Beginner friendly · No equipment
• Seated Forward Fold Beginner friendly · No equipment
• Seated Hamstring Stretch with Flexed Foot Beginner friendly · No equipment
• Shoulder Bridge — Bilateral Beginner friendly · No equipment
• Side Bend — Knees Down Beginner friendly · No equipment
• Side Kick — Front and Back Beginner friendly · No equipment
• Side Kick — Inner Thigh Lift Beginner friendly · No equipment
• Side Kick — Small Circles Beginner friendly · No equipment
• Side Kick — Up and Down Beginner friendly · No equipment
• Side Plank — Knee Down Beginner friendly · No equipment
• Single Leg Circle Beginner friendly · No equipment
• Single Leg Kick Beginner friendly · No equipment
• Single Leg Stretch Beginner friendly · No equipment
• Slow Technical Stand-Up Beginner friendly · No equipment
• Spider Walk — Contralateral Beginner friendly · No equipment
• Spine Stretch — Deeper C-Curve Beginner friendly · No equipment
• Spine Twist Beginner friendly · No equipment
• Sprawl Walk Beginner friendly · No equipment
• Sun Salutation Beginner friendly · No equipment
• Supine Figure Four — Full Pull-In Beginner friendly · No equipment
• Supine Hamstring Stretch — Straight Leg Pull Beginner friendly · No equipment
• Supine Spinal Twist — Straight Leg Beginner friendly · No equipment
• Supported Pigeon Pose Beginner friendly · Yoga Block
• Swimming — Slow Alternation Beginner friendly · No equipment
• Teaser Prep — Feet on Floor Beginner friendly · No equipment
• Thoracic Extension — Arms Overhead Beginner friendly · Foam Roller
• Thoracic Rotation — Thread and Unthread Beginner friendly · No equipment
• Tiger Sprawl — Stationary Beginner friendly · No equipment
• Triangle Entry Only Beginner friendly · No equipment
• Triangle Pose — Hand on Block Beginner friendly · Yoga Block
• Tripod Get-Up — Wall Assist Beginner friendly · Wall / Door Frame
• Two-Level Elevator (50% and 100%) Beginner friendly · No equipment
• Ujjayi Breathing Beginner friendly · No equipment
• Upward-Facing Dog Beginner friendly · No equipment
• Viloma Pranayama Beginner friendly · No equipment
• Warrior I — Hands on Hips Beginner friendly · No equipment
• Warrior II — Shorter Stance Beginner friendly · No equipment
• Warrior III — Hands on Chair Beginner friendly · Chair
• Wide-Leg Seated Adductor Stretch Beginner friendly · No equipment
• Wide-Leg Seated Stretch — Lateral Reach Beginner friendly · No equipment
• Wide-Legged Forward Fold Beginner friendly · No equipment
• Wim Hof — Single Round Beginner friendly · No equipment
• Worm — Short Wave Beginner friendly · No equipment
• Wrist CARs — Weight Bearing Beginner friendly · No equipment
• 4-7-8 — Extended Cycle Some experience helps · No equipment
• Ape Walk Some experience helps · No equipment
• Baby Crawl — Knees Higher Some experience helps · No equipment
• Bear Crawl Some experience helps · No equipment
• Bharadvaja's Twist Some experience helps · No equipment
• Boat Pose Some experience helps · No equipment
• Bodyweight Turkish Get-Up Some experience helps · No equipment
• Bound Angle — Forward Fold Some experience helps · No equipment
• Box Breathing — Extended Counts Some experience helps · No equipment
• Breakfall — Side Some experience helps · No equipment
• Breath of Fire Some experience helps · No equipment
• Buteyko Breathing Some experience helps · No equipment
• Camel Pose — Hands on Lower Back Some experience helps · No equipment
• Chest Lift — Hold at Top Some experience helps · No equipment
• Commando Crawl Some experience helps · No equipment
• Corkscrew — Small Circles Some experience helps · No equipment
• Cow Face Pose Some experience helps · No equipment
• Crab Reach Some experience helps · No equipment
• Criss-Cross Some experience helps · No equipment
• Crocodile Walk — Elevated Some experience helps · No equipment
• Dancer Pose — Hand on Wall Some experience helps · Wall / Door Frame
• Dolphin Pose Some experience helps · No equipment
• Double Leg Kick Some experience helps · No equipment
• Double Leg Stretch Some experience helps · No equipment
• Dragon Walk Some experience helps · No equipment
• Extended Side Angle Pose Some experience helps · No equipment
• Fire Log Pose Some experience helps · No equipment
• Fish Pose Some experience helps · No equipment
• Forward Roll Some experience helps · No equipment
• Frog Jump Some experience helps · No equipment
• Frog Pose — Forearms Down Some experience helps · No equipment
• Full Upward Dog Some experience helps · No equipment
• Glute Bridge with Pelvic Floor Engagement Some experience helps · No equipment
• Gorilla Walk Some experience helps · No equipment
• Half Hanumanasana Some experience helps · No equipment
• Half Moon Pose — Block Support Some experience helps · Yoga Block
• Happy Baby Pose — Extended Some experience helps · No equipment
• High Lunge Some experience helps · No equipment
• Hip 90/90 — Torso Lean Forward Some experience helps · No equipment
• Hip 90/90 with Torso Lean Some experience helps · No equipment
• Holotropic — Short Session Some experience helps · No equipment
• Inner Thigh Lift — Pulsed Hold Some experience helps · No equipment
• Kapalabhati Some experience helps · No equipment
• Kegel — Long Hold Some experience helps · No equipment
• Kneeling Hip Flexor Stretch with Rear Foot Elevated Some experience helps · Weight Bench
• Kneeling Side Kick — Reduced Range Some experience helps · No equipment
• Lateral Bear Walk Some experience helps · No equipment
• Leg Lowers Some experience helps · No equipment
• Lizard Pose Some experience helps · No equipment
• Locust Pose Some experience helps · No equipment
• Log Roll — Eyes Closed Some experience helps · No equipment
• Low Lunge with Lateral Reach Some experience helps · No equipment
• Monkey Walk — Step (No Swing) Some experience helps · No equipment
• Oblique Curl — With Leg Extension Some experience helps · No equipment
• Panther Crawl Some experience helps · No equipment
• Pelvic Curl — Single Leg Some experience helps · No equipment
• Pigeon Pose Some experience helps · No equipment
• Pilates Push Up — Knees Down Some experience helps · No equipment
• Prone Neck Plank Hold Some experience helps · No equipment
• Pyramid Pose Some experience helps · No equipment
• Resistance Band Single Leg Hip Thrust Some experience helps · Resistance Band
• Reverse Kegel with Inhalation Some experience helps · No equipment
• Reverse Warrior Some experience helps · No equipment
• Revolved Low Lunge Some experience helps · No equipment
• Revolved Triangle — Hand on Block Some experience helps · Yoga Block
• Roll Over — Legs Bent Some experience helps · No equipment
• Roll-Up Some experience helps · No equipment
• Rolling Like a Ball — Extended Arms Some experience helps · No equipment
• Saw — Three Pulses Some experience helps · No equipment
• Scissors Some experience helps · No equipment
• Seal — Clap at Both Ends Some experience helps · No equipment
• Seal Walk — Fists Some experience helps · No equipment
• Seated Forward Fold — Full Flexion Hold Some experience helps · No equipment
• Shoulder Bridge Some experience helps · No equipment
• Side Kick Front/Back — Hand Behind Head Some experience helps · No equipment
• Single Leg Kick — Slow Pulse Some experience helps · No equipment
• Single Leg Stretch — Extended Low Leg Some experience helps · No equipment
• Single-Leg Stand — Eyes Closed Some experience helps · No equipment
• Sitali — With Kumbhaka Some experience helps · No equipment
• Sleeping Pigeon Pose Some experience helps · No equipment
• Sleeping Vishnu Pose Some experience helps · No equipment
• Slow Granby Roll Some experience helps · No equipment
• Spine Twist — Eyes Closed Some experience helps · No equipment
• Staff Pose — Hands Lifted Some experience helps · No equipment
• Standing Roll Down — Eyes Closed Some experience helps · No equipment
• Standing Split — Hands on Blocks Some experience helps · Yoga Block
• Swan — Full Extension Some experience helps · No equipment
• Swimming Some experience helps · No equipment
• Tandem Stance — Eyes Closed Some experience helps · No equipment
• Teaser Prep Some experience helps · No equipment
• Thread the Needle — Extended Bind Some experience helps · No equipment
• Tiger Sprawl Some experience helps · No equipment
• Tree Pose Some experience helps · No equipment
• Triangle Pose Some experience helps · No equipment
• Utthita Hasta — Bent Knee Some experience helps · No equipment
• Wall Slides — Floor Version Some experience helps · No equipment
• Warrior I Some experience helps · No equipment
• Warrior II Some experience helps · No equipment
• Wide-Angle Seated Forward Fold Some experience helps · No equipment
• Windshield Wiper — Legs Extended Some experience helps · No equipment
• Worm Some experience helps · No equipment
• Bahya Pranayama Some experience helps · No equipment
• Bow Pose Some experience helps · No equipment
• Bow Pose Hold Some experience helps · No equipment
• Breakfall — Forward Some experience helps · No equipment
• Bridge Pose — Single Leg Extended Some experience helps · No equipment
• Caterpillar Push-Up Walk Some experience helps · No equipment
• Crab Reach — Held Extension Some experience helps · No equipment
• Criss-Cross — Extended Pause Some experience helps · No equipment
• Crocodile Walk Some experience helps · No equipment
• Crow Pose — One Foot Lifted Some experience helps · No equipment
• Dead Bug with Pelvic Floor Engagement Some experience helps · No equipment
• Donkey Kick Walk Some experience helps · No equipment
• Double Leg Kick — Slow Extension Some experience helps · No equipment
• Double Leg Stretch — Extended Low Some experience helps · No equipment
• Duck Walk — Backward Some experience helps · No equipment
• Eagle Pose Some experience helps · No equipment
• Elephant Walk — Fully Straight Legs Some experience helps · No equipment
• Fast Flutter Kick — Maximal Rate Some experience helps · No equipment
• Fingertip Plank Hold Some experience helps · No equipment
• Fire Log — Forward Fold Some experience helps · No equipment
• Full Contract-Release Cycle with Timing Some experience helps · No equipment
• Gorilla Walk — Knuckles Only Some experience helps · No equipment
• Head-to-Knee — Forehead to Shin Some experience helps · No equipment
• High Cadence Stroke Simulation Some experience helps · No equipment
• Hip Escape Drill Some experience helps · No equipment
• Kegel — Elevator Hold Some experience helps · No equipment
• Kegel All Fours with Arm Lift Some experience helps · No equipment
• Kneeling Side Kick Some experience helps · No equipment
• Knuckle Push-Up Some experience helps · No equipment
• Kumbhaka Some experience helps · No equipment
• Lateral Ape Some experience helps · No equipment
• Lateral Bear Crawl Some experience helps · No equipment
• Lateral Bear Walk — Band Resistance Some experience helps · Resistance Band
• Lateral Gecko Crawl Some experience helps · No equipment
• Leg Pull Back Some experience helps · No equipment
• Leg Pull Front Some experience helps · No equipment
• Lizard Crawl Some experience helps · No equipment
• Lotus Pose Some experience helps · No equipment
• Lower and Lift Some experience helps · No equipment
• Marichi's Pose Some experience helps · No equipment
• Monkey Walk Some experience helps · No equipment
• Nadi Shodhana — Extended Ratio Some experience helps · No equipment
• Open Leg Rocker Some experience helps · No equipment
• Pallof Press — Half Kneeling Some experience helps · No equipment
• Pallof Press — Kneeling Some experience helps · No equipment
• Pelvic Tilt with Sustained Kegel Hold Some experience helps · No equipment
• Plow Pose Some experience helps · No equipment
• Push Up — Pilates Style Some experience helps · No equipment
• Push-Up Position Wrist Circles — Extended Plank Some experience helps · No equipment
• Rabbit Jump — No Hands Some experience helps · No equipment
• Reclining Hero Pose Some experience helps · No equipment
• Resistance Band Push-Up Some experience helps · Resistance Band
• Reverse Bear Crawl Some experience helps · No equipment
• Reverse Warrior — Deeper Knee Bend Some experience helps · No equipment
• Revolved Chair Pose Some experience helps · No equipment
• Revolved Crescent Lunge Some experience helps · No equipment
• Roll-Up — Hands Behind Head Some experience helps · No equipment
• Scissors — Hands Free Some experience helps · No equipment
• Scorpion Walk Some experience helps · No equipment
• Shoulder Stand Some experience helps · No equipment
• Side Bend Some experience helps · No equipment
• Side Kick Circles — Larger Arc Some experience helps · No equipment
• Side Kick Up/Down — Weighted Some experience helps · No equipment
• Side Plank Pose Some experience helps · No equipment
• Single Leg Circle — Leg Lower Some experience helps · No equipment
• Spider Walk Some experience helps · No equipment
• Squat Thrust Some experience helps · No equipment
• Surya Namaskar B Some experience helps · No equipment
• Swan Some experience helps · No equipment
• Swimming — 50 Counts Some experience helps · No equipment
• Technical Stand-Up Some experience helps · No equipment
• The Hundred Some experience helps · No equipment
• Thread the Needle to Thoracic Rotation Some experience helps · No equipment
• Three-Legged Dog Some experience helps · No equipment
• Tripod Get-Up Some experience helps · No equipment
• Tummo — Wim Hof Foundation Some experience helps · No equipment
• Ujjayi — During Asana Practice Some experience helps · No equipment
• Upward Dog — Extended Hold Some experience helps · No equipment
• Viloma — Combined Stages Some experience helps · No equipment
• Warrior I — Heel Lifted Variation Some experience helps · No equipment
• Wide-Legged Forward Fold — Clasped Hands Overhead Some experience helps · No equipment
• Wim Hof Breathing Some experience helps · No equipment
• Worm — Slow Wave Some experience helps · No equipment
• Wrestler's Bridge — Supine Some experience helps · No equipment
• Wrist Weight-Bearing Extension — Push-Up Position Some experience helps · No equipment
• Anantasana — Both Legs Lifted Some experience helps · No equipment
• Ape Walk — Three Hand Steps Some experience helps · No equipment
• Bharadvajasana II Some experience helps · No equipment
• Boat Pose — Low Boat Transition Some experience helps · No equipment
• Boomerang — Break into Parts Some experience helps · No equipment
• Bow Pose — Rock Forward and Back Some experience helps · No equipment
• Breath of Fire — Extended Duration Some experience helps · No equipment
• Buteyko — Extended Control Pause Some experience helps · No equipment
• Camel Pose Some experience helps · No equipment
• Caterpillar Walk — Three Push-Ups Some experience helps · No equipment
• Commando Crawl — Weighted Vest Some experience helps · Weighted Vest
• Corkscrew Some experience helps · No equipment
• Crocodile Walk — Ground Touch Some experience helps · No equipment
• Dead Bug — Full Contralateral Pattern Some experience helps · No equipment
• Donkey Kick — High Kick Some experience helps · No equipment
• Dragon Walk — Arms Extended Wide Some experience helps · No equipment
• Eagle Pose — Forward Fold Some experience helps · No equipment
• Five-Level Elevator with Hold Some experience helps · No equipment
• Forward Roll — Standing to Standing Some experience helps · No equipment
• Frog Jump — Distance Some experience helps · No equipment
• Full Teaser Some experience helps · No equipment
• Gate Pose — Arm Bind Some experience helps · No equipment
• Granby Roll Some experience helps · No equipment
• Guard Pass — Knee Slice Some experience helps · No equipment
• Hip Escape to Guard Recovery Some experience helps · No equipment
• Holotropic Breathing Some experience helps · No equipment
• Inchworm Burpee Some experience helps · No equipment
• Jackknife — Held Some experience helps · No equipment
• Kangaroo Bound Some experience helps · No equipment
• Kapalabhati — 3 Rounds of 60 Some experience helps · No equipment
• Kettlebell Single Leg Hip Thrust Some experience helps · Kettlebell
• Kneeling Ab Wheel Roll-Out Some experience helps · Ab Wheel
• Kneeling Side Kick — Top Hand Behind Head Some experience helps · No equipment
• Lateral Ape — Wider Lateral Steps Some experience helps · No equipment
• Lateral Gecko Crawl — Eyes Closed Some experience helps · No equipment
• Leg Lowers — Below 45 Degrees Some experience helps · No equipment
• Leg Pull Front — Slow Kick Some experience helps · No equipment
• Lizard — Forearms on Floor Some experience helps · No equipment
• Lizard Crawl — Elbow Touch Some experience helps · No equipment
• Locust — Arms Clasped Behind Back Some experience helps · No equipment
• Long Hold — 30 Seconds Some experience helps · No equipment
• Low Lunge — Backbend Some experience helps · No equipment
• Lower and Lift — Hands Behind Head Some experience helps · No equipment
• Monkey Walk — Speed Some experience helps · No equipment
• Mount Escape — Hip Bump Sweep Some experience helps · No equipment
• Neck Pull Some experience helps · No equipment
• Panther Crawl — Glass Floor Some experience helps · No equipment
• Pilates Push Up — 5 Reps Some experience helps · No equipment
• Plow Pose — Ear Pressure Pose Some experience helps · No equipment
• Rear Naked Choke Drill Some experience helps · No equipment
• Revolved Chair — Arms Extended Some experience helps · No equipment
• Revolved Crescent — Arms Extended Some experience helps · No equipment
• Revolved High Lunge Some experience helps · No equipment
• Revolved Triangle Some experience helps · No equipment
• Roll Over Some experience helps · No equipment
• Scorpion Walk — Foot Tap Some experience helps · No equipment
• Shoulder Bridge — Leg Circles Some experience helps · No equipment
• Single-Leg Glute Bridge with Pelvic Floor Some experience helps · No equipment
• Spider Walk — Backward Some experience helps · No equipment
• Sprawl to Base Some experience helps · No equipment
• Standing Side Breakfall — Fast Some experience helps · No equipment
• Standing Split Some experience helps · No equipment
• Supta Padangusthasana — Side Variation Some experience helps · No equipment
• Tandem Stance — Eyes Closed with Head Turns Some experience helps · No equipment
• Teaser Some experience helps · No equipment
• Tiger Sprawl — Continuous Alternating Some experience helps · No equipment
• Tree Pose — Eyes Closed Some experience helps · No equipment
• Tripod Get-Up — Continuous Flow Some experience helps · No equipment
• Tummo Breathing Some experience helps · No equipment
• Warrior III Some experience helps · No equipment
• Wide-Angle Seated — Chest to Floor Some experience helps · No equipment
• Wrestler's Bridge — Prone Some experience helps · No equipment
• Armbar Setup from Guard Advanced · No equipment
• Back Mount and Control Drill Advanced · No equipment
• Bahya — Maha Bandha Advanced · No equipment
• Body Lock Takedown Advanced · No equipment
• Corkscrew — Arms Lifted Advanced · No equipment
• Crow Pose Advanced · No equipment
• Dancer Pose Advanced · No equipment
• Double Leg Takedown Drill Advanced · No equipment
• Extended Side Angle — Bound Advanced · No equipment
• Fingertip Push-Up Advanced · No equipment
• Fish Pose — Lotus Legs Advanced · No equipment
• Garland Pose — Crow Entry Advanced · No equipment
• Half Guard Sweep Advanced · No equipment
• Half Moon Pose Advanced · No equipment
• Half Moon Pose — Extended Free Arm Advanced · No equipment
• Hip Throw Drill Advanced · No equipment
• Hundred — Legs at 30 Degrees Advanced · No equipment
• Jackknife Advanced · No equipment
• Kangaroo Bound — Continuous 20 m Advanced · No equipment
• Kumbhaka — With Three Bandhas Advanced · No equipment
• Leg Pull Back — Toe Touch Forward Advanced · No equipment
• Neck Pull — Elbows Wide Advanced · No equipment
• Oblique Kick to Takedown Entry Advanced · No equipment
• Open Leg Rocker — Hands Released Advanced · No equipment
• Outer Leg Reap Drill Advanced · No equipment
• Pyramid Pose — Reverse Prayer Hands Advanced · No equipment
• Reclining Hero — Arms Overhead Advanced · No equipment
• Resistance Band Plyometric Push-Up Advanced · Resistance Band
• Reverse Nordic Curl Advanced · No equipment
• Rocking Advanced · No equipment
• Roll Over — Slow Descent Advanced · No equipment
• Running Forward Breakfall Advanced · No equipment
• Sandbag Get-Up Advanced · Sandbag
• Shoulder Stand — Lotus Legs Advanced · No equipment
• Side Bend — With Rotation Advanced · No equipment
• Single Leg Takedown Drill Advanced · No equipment
• Standing Big Toe Hold Advanced · No equipment
• Swan — Arms Released Advanced · No equipment
• T Push-Up Advanced · No equipment
• Triangle Choke Setup Advanced · No equipment
• Wheel Pose Advanced · No equipment
• Wim Hof — Cold Exposure Integration Advanced · No equipment
• Wrestler's Bridge — Dynamic Advanced · No equipment
• Boomerang Advanced · No equipment
• Camel Pose — Full Expression Advanced · No equipment
• Control Balance Advanced · No equipment
• Dynamic Bridge with Rotation Advanced · No equipment
• Granby Roll — Reactive Escape Advanced · No equipment
• Holotropic — Full Session Advanced · No equipment
• Inner Thigh Throw Drill Advanced · No equipment
• Jackknife — Extended Hold Advanced · No equipment
• Monkey Pose Advanced · No equipment
• Nordic Hamstring Curl Advanced · No equipment
• One-Arm Knuckle Push-Up Advanced · No equipment
• Outer Leg Reap to Finish Advanced · No equipment
• Rear Naked Choke from Dynamic Position Advanced · No equipment
• Revolved Triangle — Bound Arms Advanced · No equipment
• Rocking — Continuous 10 Reps Advanced · No equipment
• Shoulder Throw — Full Load Advanced · No equipment
• Shoulder Throw Drill Advanced · No equipment
• Side Plank — Top Leg Raised Advanced · No equipment
• Single Leg to Trip Finish Advanced · No equipment
• Single-Leg Stand — Eyes Closed on Foam Surface Advanced · No equipment
• Sprawl to Stand to Sprint Advanced · No equipment
• Standing Split — Hip Square Advanced · No equipment
• Teaser with Arm Circles Advanced · No equipment
• Triangle Choke — Full Finish Drill Advanced · No equipment
• Tummo — Extended Retention with Bandhas Advanced · No equipment
• Turkish Get-Up Advanced · Kettlebell
• Turkish Get-Up with Pause at Each Position Advanced · Kettlebell
• Utthita Hasta — Side Extension Advanced · No equipment
• Warrior III — Knee Drive Transition Advanced · No equipment
• Wrestler's Bridge with Rotation Advanced · No equipment
• Boomerang — Continuous Flow Expert · No equipment
• Control Balance — Multiple Exchanges Expert · No equipment
• Crow to Tripod Headstand Expert · No equipment
• Dancer Pose — Both Hands on Foot Expert · No equipment
• Fingertip Push-Up — Three-Finger Expert · No equipment
• Forearm Stand Expert · No equipment
• Hanumanasana — Arms Overhead Expert · No equipment
• Wheel Pose — One-Leg Lift Expert · No equipment
• Pincha — Lotus Legs Expert · No equipment