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

Class Notes:
1. 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 spi...

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) dra...

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...

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, ...

Starting springs: 2 reds + 1 blue
Props: magic circle, yoga strap, scarf, etc. (something to help stretch the hamstrings)

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, parallel hip width distance - slower tempo with a deep breath to movement connection, (2) hold half...