Carissa Wong

Back mobility program

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This collection dives into all things backbending and heart opening — warm up, strength and control drills, and stretches.

Goal:
Mobility

Yoga, Bodyweight, Stretching

4 weeks program 3 days/week 30-45 mins

Level:
Beginner

Goal:
Mobility

Yoga, Bodyweight, Stretching

4 weeks program 3 days/week 30-45 mins

Level:
Beginner

Workouts

Backbend practice

5.0

Stretching, Yoga, Back, Home

Lower core strength

5.0

Abs & Core, Home, Stretching, Bodyweight, Yoga

Shoulder opener workout

5.0

Upper Body, Bodyweight, Stretching, Yoga, Arms, Home

Hips & hip flexors

5.0

Upper Body, Yoga, Home, Strength, Abs & Core, Bodyweight

Lower back strength

5.0

Home, Yoga, Bodyweight, Strength, Abs & Core, Stretching

Carissa is a great yoga instructor! Besides being passionate, she is also able to provide a million modifications to poses that one cannot get into.

Shiu Leen

That was the best splits class I have ever done. I went down to a 3/4 split and I have never gotten that far. I am feeling so open and flexible!

Candace

I should say the shoulder exercises and dislocates have helped so much. I feel like I've gained a lot of confidence in my shoulders again.

Andrew

Your class really helped me. I've been going through a rough patch and yoga is a way to calm me down from my high emotions at the moment.

Always feel like my body is renewed after every session. And it's amazing to do things I didn't know was possible like touching my toes hahaha.

Rayner

You were really helpful with the cues to get into certain positions, reassuring me that there are regressions and poses don't need to be perfect.

Chang Yi

I have little flexibility and just by doing these yesterday and today, I already dropped to half of the height from the floor. Thank you!!

Anca

I love your teaching style and wish there were more people like you on Instagram. You have given me so much great material!

Andrew

I think the stretching exercises are great, I'm still making progress despite being slack. The program is effective if I do it less than recommended.

Claire

Thanks a lot for your coaching and teaching. I feel great today and feel the bounce in my stride. You are the best

Krish

Thanks a lot for teaching me those movements. Very insightful and informative. Though I must say you have very detailed knowledge. Words of wisdom!

Vivek

The hips feel goooood! If my hips could smile, they'd be smiling.

Adam

It's doing well! I've been taking them seriously so my legs have been sore all week! 😭

Thanks for the tips! Had fun today and finally got some inversion going on haha.

Sharon

Was so relaxed after. Hips feel really good and sleeping better because I'm more relaxed. The cues help to get deeper into the stretches too hehe.

Chang Yi

Carissa is a great yoga instructor! Besides being passionate, she is also able to provide a million modifications to poses that one cannot get into.

Shiu Leen

That was the best splits class I have ever done. I went down to a 3/4 split and I have never gotten that far. I am feeling so open and flexible!

Candace

I should say the shoulder exercises and dislocates have helped so much. I feel like I've gained a lot of confidence in my shoulders again.

Andrew

Your class really helped me. I've been going through a rough patch and yoga is a way to calm me down from my high emotions at the moment.

Always feel like my body is renewed after every session. And it's amazing to do things I didn't know was possible like touching my toes hahaha.

Rayner

You were really helpful with the cues to get into certain positions, reassuring me that there are regressions and poses don't need to be perfect.

Chang Yi

I have little flexibility and just by doing these yesterday and today, I already dropped to half of the height from the floor. Thank you!!

Anca

I love your teaching style and wish there were more people like you on Instagram. You have given me so much great material!

Andrew

I think the stretching exercises are great, I'm still making progress despite being slack. The program is effective if I do it less than recommended.

Claire

Thanks a lot for your coaching and teaching. I feel great today and feel the bounce in my stride. You are the best

Krish

Thanks a lot for teaching me those movements. Very insightful and informative. Though I must say you have very detailed knowledge. Words of wisdom!

Vivek

The hips feel goooood! If my hips could smile, they'd be smiling.

Adam

It's doing well! I've been taking them seriously so my legs have been sore all week! 😭

Thanks for the tips! Had fun today and finally got some inversion going on haha.

Sharon

Was so relaxed after. Hips feel really good and sleeping better because I'm more relaxed. The cues help to get deeper into the stretches too hehe.

Chang Yi

Need to see it to believe?

Am nicely sore today lol!

Claire

So difficult! Realised my lower back is very weak. My first time trying wheel pose.

Brian

Easy to follow, trying my best with new stretches. Challenging poses!

Chin

Am nicely sore today lol!

Claire

App Features

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Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

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Stream Anywhere

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About Carissa Wong

Mobility, Strength & Yoga Teacher

We’re here to move better and feel better. I’m Carissa, a yoga teacher who focuses on strength in flexibility. This means we’ll be strengthening and increasing the range of your flexibility to give you more motion and control. I’ll be sharing follow-along classes, drills, workouts, and programmes on all things fun and fitness: yoga stretches and flows, flexibility and mobility, strength and conditioning, and skill work like handstands, splits, and pistol squats. Come along as we discover more body awareness and learn how to move freely. I want to help you feel more comfortable and confident in your body. Let’s do this!

Frequently asked questions

What makes your app special?

You're basically looking into my yoga log. This is where all my content lives — I'm so excited to help you move freely with confidence. Let's make fitness more fun! Here, you can access workouts, classes, and ebooks on my app at a flat rate. My app also has a direct messaging section and exclusive fitness content. Come join me!

What content is on your app?

A little bit of everything! This is how I train. You'll find drills, workouts, classes, and full programmes here that focus on: Mobility and flexibility (e.g. hips, back, shoulders) Strength (push ups, legs, core) Skills (splits, handstands, pistol squats) Formats: Looping videos (10 seconds) Pose explainer videos (2-10 minutes) Lecture-style explanations (10-20 minutes) Follow-along classes (20-60 minutes)

Can I join if I'm a beginner?

100%! All my drills, workouts, classes, and programmes are beginner-friendly and suitable for all levels. I'm a firm believer in modifications and finding the right variation for your body. Everyone is welcome here!

Can I ask you questions on the app?

Of course! We have a private chat area where you can say hi, ask questions, and check your form. App users will also have first dibs on content requests, whether that's for my app, Instagram, or YouTube.

Do I need to purchase equipment?

No need! All my workouts are bodyweight, so all you'll need is yourself, a mat (to protect your joints), and yoga blocks or hardcover books (for assistance). I want to make this accessible to all of you!

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