Restorative Full Body Mat #17
April 2026
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20m
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.
Up Next in April 2026
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Full Body Mat #12
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind head - roll back to c curve, return to seated, (2) hold in c curve, little pulses up and down, (3) hold in c curve, march legs, (4) scissor toe taps, (5) pause when right leg is in table top, return to seated, rotate t... -
Arms & Abs Mat #50
Prop: magic circle
Class notes:
1. Bird dog with circle (1) extend left arm forward, circle under left hand, hold tension in circle, extend right leg back - lower and lift right leg, (2) press into circle as leg lifts, (3) hold right leg lifted, little pulses into circle, (4) bend and extend rig... -
Lower Body Mat #10
No props
I had intended for this to be a booty focused flow. However, about 15 minutes after I was done I realized by entire lower body was very much fatigued. So, I guess it is a lower body, booty focused flow. Enjoy!
Class notes:
1. Standing double leg squats (1) feet parallel shoulder width ...
