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 - cat/cow movement in spine, (2) step feet back into plank, heels lifted; press back to pike, heels drop, (3) stay in pike - pedal out feet, (4) flow from plank to pike, (5) add extension - plank and let hips drop, find thoracic extension; press back to pike
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 to find lunge and extend spine; return to stopper and round spine, (2) press out to lunge and hold - take right hand off foot bar and flow straight arm forward and back, gaze follows hand, adding rotation in spine, (3) repeat #2 with left arm, (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) neutral position in shoulders - reach right arm across body, twist in spine looking under left shoulder, let right arm rest on rails, (3) repeat #2 on opposite side
4. Mermaid 1 blue (medium) (1) mermaid, right, (2) place heel of left palm on back shoulder block, press hand against shoulder block, reach right hand over head finding lateral flexion to left, return to T, repeat, (3) combine 1 & 2, (4) mermaid and add rotation in spine by tapping left hand to foot bar when carriage presses out, (5) twisted mermaid stretch, (6) twisted swan, (7) repeat 1-6 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.