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Tensor Fascia Lata
Iliotibial Band
Gluteus Medius

Adductor Longus
Gracilis
Adductor Brevis

Pectoralis Major
Anterior Deltoid
Subclavius

Upper Trapezius
Levator Scapula
Posterior Deltoid

Vastus Lateralis
Tibialis Anterior
Extensor Dig. Longus

Semimembranosus
Gastrocnemius
Soleus

Pectoralis Major
Biceps Brachii
Brachialis

Infraspinatus
Supraspinatus
Teres Minor
Trapezius

Semitendinosus
Piriformis
Gluteus Maximus
Gastrocnemius

Psoas Major
Rectus Femoris
Tibialis Anterior

Pectoralis Minor
Coracobrachialis
Biceps Brachii

Teres Major
Posterior Deltoid
Upper Trapezius

Biceps Femoris
Gluteus Maximus
Gastrocnemius
Tibialis Posterior

Pectineus
Iliacus
Adductor Magnus
Sartorius

Latissimus Dorsi
Biceps Brachii
Forearm Flexors

Upper Trapezius
Lateral Deltoid
Supraspinatus

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Search Body Map Muscle Map Experience Level Energy Flow Anatomical Position Upper / Lower Body Yin / Yang

Featured Sequences

Beginner Flow Low Back Pain Intermediate Flow Advanced Flow Core Strength and Flexibility Lower Body - Beginner Upper Body - Beginner Lower Body - Intermediate Upper Body - Intermediate Lower Body - Advanced Upper Body - Advanced Lower Legs Colon Health Neck Pain Endocrine System Hip Joints Knees Sciatica Assisted Exercises Pelvic Tilt Ankles Swimming Diastasis Recti Rounded Shoulders

Interview Workshop Highlights Energy Flow 13 Energy Flow 9 Beginner Flow 2 Healthy Low Back Energy Flow 1 Energy Flow 6 Energy Flow 7 Livestream 1 - Lecture Energy Flow 8 Livestream 2 - Flow Livestream 3 - Compost Anxiety Physically Lower Body Flow Upper Body Flow Energy Flow 10 Energy Flow 11 Lower Body Flow 2 Energy Flow 12 Upper Body Free Flow Hip Girdle & Hamstrings Energy Flow 14

Favorites Sequences Notes Getting Started Frequently Asked Questions

Lower Body - Outside

Straight Leg Closer Bent Leg Closer Leg to Chest (sitting)Leg to Chest (at the wall)Knee to Forehead Foot to Forehead (lying)Foot to Forehead (sitting)Leg to Chest Squat Up Down Arms (moving / with strap)Cradle the Baby Leg to Chest on the Countertop Sliding Abductors Rodeo Up Down Arms Pigeon (with strap)Pigeon (with arm)Pigeon Push-up Cow Pose Assisted Straight Leg Closer Assisted Bent Leg Closer at the Wall

Lower Body - Inside

Straight Leg Opener Wide Butterfly (sitting)Wide Butterfly (at the wall)Lateral Bend Lateral Bend (leg cross)Lateral Bend in the Door Frame Sliding Side Split (one leg)Sliding Side Split Assisted Straight Leg Opener Assisted Bent Leg Opener

Upper Body - Inner Backside

Dip on the Wall High Hand on the Wall Dip on Knees Straight Arm Opener (lying)Straight Arm Opener (sitting)Bent Arm Opener (lying)Bent Arm Opener (sitting)Kneeling Untwist High Hands on the Door Frame Straight Arm Opener (squatting)Dip on Feet Handstand at the Wall (front facing)Handstand at the Wall (back facing)Free Handstand Handstand Push-up at the Wall (front facing)Handstand Push-up at the Wall (back facing)Assisted Straight Arm Opener Assisted Beach Opener

Upper Body - Outer Frontside

Bent Arm Pull Across Crossover Arm Pull Down Straight Arm Closer (sitting)Bent Arm Closer (sitting)Straight Arm Closer (lying)Bent Arm Closer (lying)Arm on the Door Frame Grapevine Arms Straight Arm Closer (squatting)Inverse Kneeling Twist (with strap)Inverse Kneeling Twist Assisted Straight Arm Closer Assisted Beach Closer

Lower Body - Outer Frontside

Wide Bent Leg Push In (lying)Wide Bent Leg Push In (sitting)Thigh Stretch at the Wall Camel Backbend Bench at the Wall Camel (lying)Double Thigh Backbend Bench (one leg)Backbend Bench (both legs)Backbend Bench (freestyle)Backbend on Back Extensor Machine Kneeling Fall Back Backbend at the Wall Backbend Assisted Quad Stretch (face down)Assisted Quad Stretch (face up)

Lower Body - Inner Backside

Wide Bent Leg Extension (lying)Wide Bent Leg Sliding Extension Wide Bent Leg Extension (in chair)Wide Bent Leg Extension (sitting)Wide Bent Leg Extension (at the wall)Wide Bent Leg Extension (both legs)Wide Leg Forward Bend (sitting)Sliding Turtle (one leg)Turtle (one leg)Sliding Turtle Turtle Assisted Medial Hamstring Rotation Assisted Rhomboids

Upper Body - Frontside

Chair Pull Down Kneeling Pull Down Hands Up on the Door Frame Forward Sliding Self Flying Elephant Assisted Pull Back (on side)Assisted Flying (with hands)

Upper Body - Backside

Can Opener Can Opener (with knees)Gate Opener Roll Up Wombat (one arm / sitting)Wombat Assisted Rotator Cuff (on back)Assisted Rotator Cuff (on side)

Lower Body - Backside

Central Straight Leg Extension Assisted Central Straight Leg Extension Central Straight Leg Extension (with towel)Central Bent Leg Sliding Extension Central Bent Leg Extension (lying)Central Bent Leg Extension (sitting)Central Bent Leg Extension (at the wall)Central Bent Leg Extension (in chair)Central Bent Leg Extension (in chair / with strap)Central Straight Leg Extension (with strap)Forward Split (cantilever)Forward Split (bent leg)Straight Leg Twist (unbound)Bent Leg Twist (unbound)Straight Leg Twist (bound)Bent Leg Twist (bound)Straight Leg Inverse Twist (unbound)Bent Leg Inverse Twist (unbound)Straight Leg Inverse Twist (bound)Bent Leg Inverse Twist (bound)Assisted Central Bent Leg Extension

Lower Body - Frontside

Hip Flexor in the Door Frame Hip Flexor (in chair)Hip Flexor Hip Flexor (leg raised)Fish Pose (one leg)Hip Flexor Lunge Fish Pose Hip Flexor on the Backbend Bench Forearm Stand at the Wall (front facing)Forearm Stand at the Wall (back facing / alternating legs)Forearm Stand at the Wall (back facing / both legs)Assisted Bent Leg Hip Flexor Assisted Straight Leg Hip Flexor

Upper Body - Inner Frontside

Low Hand on the Door Frame Backward Arms Lift Incline Plane Raise Incline Plane Raise (leg lift)Prayer Arms Behind the Back Lightning on the Floor Assisted Straight Arm Pec Minor (on back)Assisted Bent Arm Pec Minor (on side)

Upper Body - Outer Backside

Armcake Armex Armex (lying)Child Pose Cobra Bent Arm Cobra Straight Arm Cobra Arch Armex (squatting)Assisted Skin (on back)Assisted Cobra

Lower Body - Outer Backside

Crossover Bent Leg Extension (lying)Butterfly Closer (one leg)Butterfly Closer (one leg / with strap)Butterfly Closer (one leg / in chair)Butterfly Closer Crossover Bent Leg Extension (sitting)Crossover Bent Leg Extension (in chair)Crossover Bent Leg Extension (sliding)Crossover Straight Leg Extension (with strap)Crossover Straight Leg Extension (with towel)One Leg Balancing (with prop)One Leg Balancing One Leg Balancing (with prop / twist)One Leg Balancing (twist)Assisted Butterfly Closer Assisted One Leg Balancing

Lower Body - Inner Frontside

Lotus Opener (sitting)Lotus Opener (at the wall)Lotus Opener (one leg / sitting)Lotus Opener (one leg / lying)Lotus Opener (one leg / in chair)Frog Rock & Roll (one leg)Rock & Roll Rock & Roll (lying)Assisted Lotus Rotation Assisted Lotus Opener (double leg)

Upper Body - Inside

Wrist Extension Finger Extension Mid Hand on the Door Frame Mid Hands on the Door Frame Seesaw at the Wall (one leg)Seesaw Squat Seesaw on the Backbend Bench at the Wall (one leg)Seesaw on the Backbend Bench at the Wall Seesaw (one leg)Seesaw Locust Assisted Lat Assisted Double Arms Up

Upper Body - Outside

Wall Roll Down Backward Dip at the Wall Sliding Backward Dip Plow at the Wall (one leg)Shoulder Stand (hands on back)Shoulder Stand (hands on floor)Shoulder Stand (hands interlinked)Shoulder Stand (arms above head)Plow at the Wall Plow Shoulder Bridge (one leg)Shoulder Bridge Assisted Deltoid (on side)Assisted Plow

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