No props

Class notes:
1. Low kneeling (1) inhale and reach arms overhead; exhale and return arms by sides, (2) hands clasped behind back - gentle spinal extension, (3) add a bow forward bringing head to mat | option to add arms reaching up and over when bowed forward, (4) hold with head on mat and arms overhead - option to release arms to mat if it is uncomfortable to hold overhead
2. Quadruped (1) hold in neutral table top - lateral flexion side to side, (2) cat/cow, (3) add press back to child’s pose, (4) add forward movement to swan
3. Prone (1) hold in swan; look right, center, left; lower chest, (2) lower chest, extend right arm to T, roll onto right shoulder, reach left leg back - rest in stretch, (3) repeat #2 on opposite side
4. Child’s pose (1) child’s pose, (2) walk hands to left, find stretch in right side of body, (3) walk hands to right, find stretch in left side of body
5. Pike & lunge (1) peddle out legs, (2) scorpion with right leg lifted, (3) step right foot forward between hands, left knee on mat - press forward into deeper lunge with extension in spine; press back, straighten right leg, round spine, (4) left hand on mat, right arm extends to ceiling, rotate to look at right hand, (5) place right hand back on mat, press to 3-legged pike, (6) place right foot back on mat - peddle out legs, (7) repeat 2-4 on opposite side
6. Mermaid (1) flow mermaid side to side

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.