Level: Beginner friendly
Starting springs: All springs
Props: sitting box, ball

Class notes: 1. Breathing, seated on carriage with feet on ground, all springs on (1) hands to rib cage, inhaling and exhaling into lungs, expanding and contracting rib cage
2. Gentle spinal movement, seated on carriage with feet on ground, all springs on (1) exhale send hands to ceiling, inhale cactus arms adding thoracic extension, (2) inhale hands to ceiling, exhale twist to right arms come to T, inhale back to center, exhale twist to left arms come to T
3. Bridging with feet on platform, all springs on (1) slow articulating bridge, safely exaggerating the spinal articulation to massage out the spine as it lowers and lifts
4. Supine spinal extension stretch with ball, all springs on (1) place ball between shoulder blades, gentle extension crunch with arms on carriage, (2) let head rest on head rest, arms on carriage, feet on platform, breathe into lungs
5. Standing lower body stretch with long box on reformer, standing facing reformer with left foot to left of foot bar and right foot placed externally rotated on long box, right hand on foot bar for balance or let hands hang 1 blue (medium) (1) gently press carriage out and in with right leg, (2) right hand on foot bar, left hand reaches over head in lateral flexion
6. Cat/cow standing behind foot bar facing long box on carriage, place hands on front part of box 1 blue (medium) (1) flow through cat/cow gently moving carriage out when in cow pose, draw carriage in when in cat pose
7. Repeat standing lower body stretch from #5 on opposite side 1 blue (medium)
8. Pigeon stretch standing behind foot bar facing carriage 1 blue (medium) (1) place right shin parallel on foot bar, hands on box, gently lean forward for deeper stretch option to press carriage out, (2) repeat on left side
9. Swan on long box 1 red (heavy) (1) flow through swan
10. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) hip circles, feet in Pilates V when legs reach towards 90, feet in Pilates A when lowering to 45, (3) hamstring stretch, (4) wide v stretch (5) happy baby, (6) butterfly

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.