Level: Beginner friendly
Starting springs: All springs on
No props

Class notes:
1. Stretch standing in well facing shoulder blocks all springs on (1) feet shoulder width distance apart, hands on shoulder blocks, shoulders over wrists, find cat/cow movement in spine, (2) step feet back into plank pose, with heels lifted, press back, let heels drop and find down dog position, (3) stay in down dog position, pedal out feet, (4) flow from plank to down dog, (5) add extension to flow, flow forward to plank, let hips drop find thoracic extension, press back to plank and then down dog
2. Kneeling on carriage facing foot bar 1 blue (medium) (1) hands on foot bar, left foot against shoulder block, ball of right foot on platform, press carriage away find deeper lunge and lift head/neck/chest, return to stopper and round spine, (2) press out to lunge and hold, take right hand off foot bar and flow straight arm back and forth adding rotation in spine when arm reaches back, (3) take left hand off foot bar and flow straight arm back and forth adding rotation in spine when arm reaches back, (4) repeat 1-3 on opposite side
3. Child’s pose facing foot bar 1 blue (medium) (1) press out to child’s pose and hold, scapular isolations, (2) find neutral position in shoulders, reach across body with right arm, find twist in spine looking under left shoulder, let right arm rest on rails, (3) repeat #2 on opposite side
4. Mermaid right 1 blue (medium) (1) flow mermaid out and in, (2) place heel of left palm on back shoulder block, press hand against shoulder block, reach right hand over finding lateral flexion, return to T, repeat, (3) combine 1 & 2, (4) flow mermaid out and in with right hand on foot bar, add rotation in spine tapping left hand to foot bar when carriage presses out, (5) twisted mermaid stretch, (6) twisted swan
5. Repeat mermaid series from #5 on opposite side 1 blue (medium)

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.