Starting springs: 1 yellow (light) or no springs
Props: sitting box

Class Notes:
1. Seated spinal movement - long box on carriage, seated on platform facing box, straddle frame, feet on floor, hands on box, lower foot bar if necessary for comfort no springs or 1 yellow (light) (1) press carriage out and in, (2) add spinal articulation - round spine to draw carriage in, extend spine to press out, (3) reverse direction of spinal articulation - extend spine to draw carriage in, round spine to press out
2. Upper body stretch - short box on carriage, stand facing reformer, foot bar to right, feet wide, right hand on foot bar, left hand on box, bring foot bar back up to normal height if lowered, no springs or 1 yellow (light) (1) press carriage out and bow forward with flat back, (2) press carriage out, gently twisting in right shoulder to get deeper shoulder stretch, come back to starting position, (3) press carriage out, gently twisting in left shoulder, come back to starting position
3. Lower body stretch - short box on carriage, left shin on carriage parallel to box, right foot in well, right foot externally rotated 1 yellow (light) or 1 blue (medium) (1) move carriage out and in, (2) right hand on foot bar, extend right leg, reach left arm up and over finding lateral flexion to right, draw carriage back in
4. Child’s pose - seated on short box, hands on foot bar, feet and knees wide 1 yellow (light) or 1 blue (medium) (1) press out to child’s pose
5. Repeat upper body stretch from #2 on opposite side no springs or 1 yellow (light)
6. Repeat lower body stretch from #3 on opposite side 1 yellow (light) or 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.