Starting springs: 2 reds (heavy) and 1 blue (medium)
No props

Class notes:
1. Neck stretching, seated straddle carriage facing foot bar 2 reds (heavy) and 1 blue (medium) (1) place left hand on head toward right ear, gently draw head to left, (2) flow from lateral flexion back to center, (3) draw head to left, gently rotate neck to left, (3) flow from lateral flexion with rotation back to center, option to add rotation to right sending gaze to ceiling, (4) repeat 1-3 on opposite side
2. Spinal articulation, seated straddling carriage facing foot bar, hands on foot bar 1 red (heavy) (1) carriage stays in stopper - round spine, pull lightly on foot bar, (2) carriage stays in stopper - come to seated add extension in spine, pull lightly on foot bar, (3) place weight in heels, heels of palms on foot bar - round through spine, press carriage away, toes lift; draw carriage back in, place toes back down, find extension in spine, (4) press away and hold - bring right hand to left shin and look underneath left shoulder, (5) repeat #4 on opposite side
3. Side lying foot in strap stretch right 1 red (heavy) (1) left foot resting on platform, long loop on right foot - reach right leg forward and lower to find a stretch in the right leg, keep hips stacked
4. Supine foot in strap stretch right 1 red (heavy) (1) figure four stretch, right, (2) hamstring stretch, right, (3) slowly move right leg side to side
5. Repeat supine foot in strap stretch from #4 on opposite side
6. Repeat side lying foot in strap stretch from #3 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.