Exercise Variation
Exercise
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to switch to an easier or harder variation.
Standing Forward Folds
Postrequisites 18
Compass Stretch
Requires proficiency of 50%
Compass Stretch🌐
4 sets of 15-30s holds (ea. side)
Firefly Hold
Requires proficiency of 50%
Elephant Trunk Stretch🌐
4 sets of 15-30s holds
One-Leg Firefly Hold🌐
4 sets of 15-30s holds
Firefly Hold🌐
4 sets of 15-30s holds
Head-to-Knee Stretches
Requires proficiency of 50%
Supported Head-to-Knee🌐
4 sets of 15-30s holds (ea. side)
Head-to-Knee🌐
4 sets of 15-30s holds
Half Lotus Bound Head-to-Knee🌐
4 sets of 15-30s holds (ea. side)
Heron Stretch
Requires proficiency of 50%
Heron Stretch🌐
4 sets of 15-30s holds
Horse Stretch w/ Forward Fold
Requires proficiency of 25%
Horse Stretch w/ Forward Fold🌐
4 sets of 15-30s holds
Hurdler Stretch
Requires proficiency of 50%
Hurdler Stretch🌐
4 sets of 15-30s holds (ea. side)
Inch Worms
Requires proficiency of 50%
Inch Worms🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
L Sit
Requires proficiency of 50%
Legs Behind Head
Requires proficiency of 50%
⚠ One Leg Behind Head🌐
4 sets of 15-30s holds (ea. side)
⚠ Legs Behind Head🌐
4 sets of 15-30s holds
Pike Compressions
Requires proficiency of 50%
Pike Compressions🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Pyramid Stretch
Requires proficiency of 50%
Pyramid Stretch🌐
4 sets of 15-30s holds (ea. side)
Pyramid Stretch w/ Arms Behind🌐
4 sets of 15-30s holds (ea. side)
Revolved Forward Folds
Requires proficiency of 25%
Revolved Forward Fold🌐
4 sets of 15-30s holds (ea. side)
Bound Forward Fold🌐
4 sets of 15-30s holds (ea. side)
Seated Straddle Stretches
Requires proficiency of 50%
Half Turtle Stretch🌐
4 sets of 15-30s holds
Turtle Stretch🌐
4 sets of 15-30s holds
⚠ Pancake Stretch🌐
4 sets of 15-30s holds
⚠ Tortoise Stretch🌐
4 sets of 15-30s holds
⚠ Half Bound Tortoise Stretch🌐
4 sets of 15-30s holds
⚠ Bound Tortoise Stretch🌐
4 sets of 15-30s holds
Shoulder Pressing Hold
Requires proficiency of 50%
Assisted Shoulder Pressing Hold🌐
4 sets of 15-30s holds
Shoulder Pressing Hold🌐
4 sets of 15-30s holds
Squats + Forward Fold
Requires proficiency of 50%
Frog Squat🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Standing Front Splits
Requires proficiency of 50%
⚠ Standing Front Splits Against Wall🌐
4 sets of 15-30s holds (ea. side)
⚠ Standing Front Splits🌐
4 sets of 15-30s holds (ea. side)
Standing IT Band Stretches
Requires proficiency of 50%
Standing IT Band Stretch🌐
4 sets of 15-30s holds (ea. side)
Standing Straddle Stretches
Requires proficiency of 50%
Middle Split Hinge🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Standing Straddle Stretch🌐
4 sets of 15-30s holds
Wide Leg Squat Stretch🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.