Strength
31 exercises.Beginner
Level 1 of 618 exercises
Ground (standing)
7 exercises
Ground (standing)
7 exercises
Neck flexion and extension
Neck circle
Neck packing
Neck retraction
Neck retraction and extension
Neck warmup
Front neck half circle
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Supine chin tuck
Supine chin tuck hold
Head-assisted crow pose
or Parallettes
Plyo Box
2 exercises
Plyo Box
2 exercises
Box knee tripod headstand
or Chair, Bench
Box tripod headstand
or Chair, Bench
Bench
3 exercises
Bench
3 exercises
Prone neck retraction
Prone neck retraction and extension
Neck flexion from deep extension
Free Wall
3 exercises
Free Wall
3 exercises
Wall tuck tripod headstand
Wall one-leg tripod headstand
Wall tripod headstand
Novice
Level 2 of 68 exercises
Ground (hands or body)
7 exercises
Ground (hands or body)
7 exercises
Headstand
Tripod headstand
Straight-arm headstand
Neck bridge
One-leg tripod headstand
Tripod headstand straight legs lift
Assisted front neck bridge front and back
Bench
1 exercise
Bench
1 exercise
Neck hanging rotation
Intermediate
Level 3 of 65 exercises
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Straight legs neck bridge with hand support
Straight legs neck bridge with straight arms support
Tripod headstand forward roll
Front neck bridge front and back
Straight legs neck bridge
Flexibility
24 exercises.Beginner
Level 1 of 611 exercises
Ground (standing)
6 exercises
Ground (standing)
6 exercises
Neck flexion and extension
Neck circle
Neck packing
Neck retraction
Front neck half circle
Neck warmup
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Supported candle pose
Tuck candle pose
Candle pose squat
Crossed legs support candle pose
Bench
1 exercise
Bench
1 exercise
Prone neck retraction
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
