I only seem to be able to fully execute the neck pull when my feet are physically held down. As soon as I try it without assistance my feet float up - any suggestions on what to do so I can perform the neck pull without aid. Also when do I know it's the right time to move on from the swan dive prep to the full swan dive?

This is a great question Lauren.... It's also one with a detailed answer that I want to give a thorough answer to. In the meantime, do not anchor your feet in the neck pull. Doing so increases your risk of injury and creates a negative movement pattern. Allowing your legs to float up a little bit is okay as long as you don't throw or yank yourself through the challenging part of the exercise. You can lay a light leg weight over your ankles to assist you, but don't make it so heavy your legs are pinned down. You can also let go of your arms from behind your head like the Roll up as a modification. Re: Swan dive. Please have someone teach you this exercise in person. The swan Dive is an advanced exercise that requires coordination of many skills. It is best if you learn it under the watchful eye of a skilled instructor. There is more I want to say, so check back soon.

Hi Lauren! Yes, I would agree with Kristi - The Neck pull is an Intermediate exercise and takes some work to get right. When you first start we do use a strap on your feet to enable some support. My suggestion to you is to begin by bending your knees, possibly even taking your hands and putting them on the top of your thighs as you begin to come up, take it slow and use the "wrap" of the thighs and scoop of the belly to help get you up. Same thing going down bend your knees! You can always straighten your legs once up for the stretch, but bending those knees makes a world of difference. Don't start straightening the legs until your body is ready (or this becomes effortless).

- Regarding the Swan dive, begin with the swimming on your stomach or reverse hundreds - if both of those exercises are agreeable to you and you have no back issues the rocking should be fine. My biggest thing is listen to your body, only do what it is ready for and not to ever force the movement. If the movement is forced you can hurt yourself and develop the wrong type of muscle. Hope that helps!

Thanks Adrianne!! Let us know how it goes Lauren...

I've been working hard on the neck pull and am at the point where if I do it on a softer surface it's no problem or when I do it on a mat I manage with very light leg weights. I'm hoping to keep reducing the weight on my ankles and eventually succeed without any aid. Thanks for the advice - I'm tentatively tackling the swan dive too!

Lauren, great to hear of the progress on the neck pull I just taught two mat classes that will include a next step for you in the swan dive. It will probably be a week before they are up, but I did them thinking of you and hope they help.

Dear Kristi, I just stumbled over the video you did using a towel under the lower back - wow, the neck pull works like a dream now. I can't quite believe it - I've been doing it over and over again and my smile gets bigger after every rep. Thank you so much.....

Hey Lauren...
That is terrific news about the towel helping your Neck Pull. Gradually begin to minimize the towel and before you know it you may be doing the Neck Pull unassisted. Congrats!

I'm so glad there is a post on the swan dive. I did Adrienne Crawford's class and it was the only thing I could not do, and could not even come close to -- could barely do what it sounds like were reversed hundreds, but I'm glad to hear that it just takes time.