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ZONE 1
1. SUPERMAN
2. QIGONG TOE-TOUCH
3. LEG RAISES
4. HIP EXTENSION
5. WALL SQUAT
6. BREATHING SQUAT
ZONE 2
1. FELDENKRAIS HIP/PELVIS INTEGRATOR
2. ALTERNATING LEG DROP
3. LEG TUCK
4. PELVIC ROCK EXERCISES
ZONE 3
1. HORSE STANCE DYNAMIC
2. PISTON BREATHING
3. SWISS BALL CRUNCH
4. ENERGY PUSH
5. WOOD CHOP
ZONE 4
1. MCKENZIE PRESS-UP
2. FELDENKRAIS SHOULDER/SPINE INTEGRATOR
3. PRONE COBRA
4. THE FISH
5. LATERAL BALL ROLL
ZONE 5
1. NECK BALL EXERCISES
2. NECK ROTATIONS
3. THORACIC MOBILIZATION
4. SHOULDER CLOCKS
ZONE 6
1. ALTERNATE NOSTRIL BREATHING
2. EYE ROLLING
3. CROSS CRAWL
4. FACE ENERGISER
5. SCALP SHIFTING
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