Beginner
Level 1 of 617 exercises
Ground (standing)
10 exercises
Ground (standing)
10 exercises
Neck lateral flexion
Neck flexion and extension
Neck rotation
Neck circle
Neck packing
Neck retraction
Neck retraction and extension
Front neck half circle
Neck side bend with arm overhead
Neck warmup
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Sidelying neck rotation
Supported candle pose
Tuck candle pose
Candle pose squat
Crossed legs support candle pose
Bench
2 exercises
Bench
2 exercises
Prone neck retraction
Prone neck retraction and extension
Novice
Level 2 of 64 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Candle pose
Plow pose
Supine pike fold
Supine straddle pike fold
Intermediate
Level 3 of 65 exercises
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Hand-support Ear Pressure Pose
Plow raise
Ear Pressure Pose
Upward Lotus Pose
Rolling compression
Advanced
Level 4 of 62 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Double Toe Hold
Bent-legs transition Double Toe Hold
Elite
Level 5 of 62 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Primary series finishing sequence 1
or Ground (hands or body)
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
