Exercise guides
One movement, done properly.
Most exercises fail quietly — done in a way that skips the muscle they were meant for. Each guide covers how to do one movement, how to make it easier, and the mistake that undoes it. All of them come from the clinically authored library the app builds sessions from.
Chin tuck
NeckThe smallest neck movement there is, and the one most people do backwards.
Read the guideScapular wall slide
ShoulderYour arm cannot travel overhead on its own — the shoulder blade has to rotate with it.
Read the guideHip hinge
Lower back and hipsBending from the hips instead of the lower back is a skill, and it is trainable.
Read the guideGlute bridge
Hips and lower backLifting your hips is easy. Lifting them with the glutes rather than the back is the exercise.
Read the guideClamshell
HipsA small movement aimed at a muscle that keeps your pelvis level every time you take a step.
Read the guideOpen book stretch
Upper and mid-backMost backs do not need more bending. They need rotation, from the part that is built for it.
Read the guideKnees to chest
Lower backOne of the few movements that gives the lower back space instead of asking more of it.
Read the guideFigure 4 stretch
Hips and lower backThe muscles under your glutes are hard to reach standing up. Lying down, they are straightforward.
Read the guideHeel raise
Ankles and calvesThe calf is the engine of every step, and it is trained by going slowly down, not quickly up.
Read the guideChair pose
Legs, hips and lower backThe same shape as standing up from a chair — which is exactly why it is worth training.
Read the guide
Which of these is right for you today?
That is the question the assessment answers. It builds a session around the conditions you have and how your body is on the day — and rules out anything that is not safe for it.
Start my assessmentEvery movement in the library
322 more movements, each with what it does, how long to hold it, and the gentler versions to fall back on.
Lower back, hips and knees
- Bridge: Block Between Knees
- Bridge: Heels Closer to Pelvis
- Bridge: Supported Sacrum
- Chair Pose: Block Between Thighs
- Full Forward Fold: Uttanasana
- Gate Pose: Movement
- Gate Pose: Short Extended Leg
- Low Lunge: With Blocks
- Navasana: Bent Knee
- Navasana: Supported
- Navasana: Toes on Floor
- Paschimottanasana: Bent Knee
- Paschimottanasana: Blanket Under Pelvis
- Paschimottanasana: Classic
- Paschimottanasana: With Strap
- Pigeon: Block Under Hip
- Pigeon: Bolster Under Hip
- Pigeon: Reclined Figure-4
- Pigeon: Seated Chair Figure-4
- Pigeon: Upright
- Pigeon: With Bolster
- Reclined Figure-4: Block Under Pelvis
- Reclined Figure-4: Classic
- Reclined Figure-4: Foot on Wall
- Reclined Figure-4: Hands Behind Thigh
- Reclined Figure-4: Seated Chair
- Reclined Figure-4: With Strap
- Supine Twist: Pillow Between Knees
- Supine Twist: Straight Top Leg
- Supported Forward Fold: Blocks
- Supported Forward Fold: Short Stance
- Tree Pose: Seated
- Tree Pose: Side-Lying
- Triangle: Forearm on Thigh
- Triangle: With Block
- Viparita Karani: Legs Up Chair
- Viparita Karani: Wide Leg
- Viparita Karani: With Bolster
- Warrior II: Chair Under Front Thigh
Lower back, hips, knees and ankles
- Bridge: Classic Hold
- Bridge: Dynamic
- Bridge: Mini
- Chair Pose: Classic
- Chair Pose: Dynamic Sit-to-Stand
- Chair Pose: Shallow
- Downward Dog: Bent Knees
- High Lunge: Ashta Chandrasana
- Low Lunge: Classic
- Low Lunge: Movement
- Low Lunge: Short Stance
- Low Lunge: Supported Chair
- Lower Body Warm-Up: Chair
- Lower Body Warm-Up: Floor
- Lower Body Warm-Up: Raised Sitting
- Lower Body Warm-Up: Standing
- Lower Body Warm-Up: Supine
- Pigeon: Classic
- Savasana: Legs Up Chair
- Tree Pose: At Wall
- Tree Pose: Classic
- Tree Pose: Foot on Calf
- Tree Pose: Holding Chair
- Tree Pose: Lift & Lower
- Tree Pose: Toes on Floor
- Triangle: Classic
- Viparita Karani: Bent Knees
- Viparita Karani: Classic
- Warrior I: Short Stance
- Warrior II: Short Stance
- Warrior III: Chair Supported
- Warrior III: Movement
- Warrior III: Wall
Lower back and hips
- Banana Pose
- Dead Bug: Block Between Knees
- Glute Bridge: Single Leg
- Hip Hinge: Romanian Deadlift
- Knees to Chest: Classic
- Knees to Chest: Single Leg
- Navasana: Chair Boat Pose
- Navasana: One Leg Extended
- Parsvottanasana: Wall
- Paschimottanasana: Bolster on Legs
- Paschimottanasana: Hands on Blocks
- Prasarita: Chair Support
- Prasarita: Classic
- Prasarita: Hands on Blocks
- Supta Padangusthasana B: Strap
- Triangle: Back to Wall
- Warrior I: Back to Wall