No props

Class notes:
1. Seated (1) hands to ceiling, cactus arms find extension in spine, reach up and over round spine reach hands towards floor, repeat, (2) mermaid right, (3) mermaid left, (4) flow mermaid right to left, (5) add flexion forward when moving side to side
2. Quadruped (1) cat/cow, (2) add a press back to child’s pose when spine is rounded
3. Child’s pose (1) hold in child’s pose, (2) walk hands to right side of mat, finding stretch through left side of body, (3) walk hands to left side of mat, finding stretch through right side of body
4. Plank/pike (1) hold pike, peddle feet out, (2) flow plank to pike
5. Prone (1) cobra rolls, (2) extend right arm to T, gaze to left, bend left elbow and tent finger tips on floor, roll to right, take left leg up and over right to find stretch in right shoulder, (3) repeat #2 on opposite side
6. Low lunge position (1) left foot forward, foot is left of both hands - press back and forth, (2) keep right hand on mat, extend left hand to ceiling, rotate in spine to look toward left hand, (3) circle left arm around, (4) repeat 1-3 on opposite side
7. Supine (1) left leg long, right leg to table top, arms to T, twist to left and rest right leg on mat, (2) happy baby, (3) repeat #1 on opposite 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.