Restorative Upper Body Mat #30
September 2026
•
15m
No props
Class notes:
1. Seated (1) shoulder shrugs, (2) shoulder rolls, (3) hands to ceiling, twist right separate arms, right arm back, left arm forward, switch
2. Supine (1) scapular isolations, (2) slowly scissor arms, (3) slowly circle arms in one direction, reverse direction
3. Prone (1) extend right arm to T, palm facing floor, bend left elbow and press away with left arm to twist in body and find stretch in right shoulder, left leg rests behind right leg, (2) repeat on opposite side
4. Quadruped (1) right arm reaches to ceiling, twist to look up at right hand, cross arm across body, twist to look at right hand, (2) let right arm rest on mat when arm crosses body, let head rest, (3) repeat 1-2 on opposite side
5. Low kneeling (1) arms to ceiling, grab left wrist with right hand, lateral flexion to right, (2) repeat #1 on opposite side, (3) clasps hands in front of chest, round spine and press hands forward; extend in spine and open arms wide
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.
Up Next in September 2026
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Full Body Mat #57
Props: light set of weights
Class notes:
1. Warm up (1) seated in criss cross position - flow mermaid right and left, (2) add flexion forward when moving side to side, (3) cat/cow, (4) tuck toes and draw clockwise circles with hips moving in a circular direction over wrists, reverse direction
2.... -
Abs Mat #72
No props
Class notes:
1. Supine abs (1) legs in table top, hands behind head, chest lifted - bend and extend left leg, (2) add toe tap when leg is in table top, (3) draw circle with left leg - extend leg, lift to 90, bend knee, extend leg, repeat, (4) reverse direction of circle, (5) scissor toe... -
Full Body Mat #40
Props: resistance band
Class notes:
1. Standing with band (1) place band just above knees, feet parallel, keeping tension in band - squat, (2) hold squat - walk it out side to side, length of the mat, (3) add on - walk out to left, stand on left foot, extend and lift right leg, walk out to right...
