No props

Class notes:
1. Seated neck stretching (1) place left hand on head toward right ear, gently draw head to left, (2) slowly flow it out, lowering to left and back to center, (3) draw head to left - gently rotate neck so gaze goes toward left arm pit, continue to rotate in and out, option to add rotation to right sending gaze to ceiling, (4) repeat 1-3 on opposite side
2. Seated spinal movement (1) clasp hands together, arms rounded, palms facing in - press arms forward, flip palms to face away, round spine; return to seated, return arms to starting point, repeat
3. Mermaid (1) flow mermaid right to left, (2) add forward flexion when moving side to side
4. Quadruped spinal movement (1) cat/cow, (2) lateral flexion side to side, (3) come to center, reach right hand to ceiling, twist to look toward right hand, cross right arm underneath body, open back up to ceiling, (4) pause with right arm under body, rest right arm and head on mat, breath into stretch, (5) repeat 3 & 4 on opposite side
5. Quadruped lower body stretch (1) extend right leg out to right side, cat/cow in spine, (2) hold spine in neutral - press back and forth, (3) repeat 1 & 2 on opposite side
6. Prone (1) cobra rolls, (2) swan rolls, (3) hold swan, look right & left, lower, lift, repeat, (4) flow from swan back to child’s pose, press forward into quadruped position, lower to swan
7. Child’s pose
8. Seated spinal movement (1) hands to ceiling, twist right, separate arms, right hand back, left hand forward, return to center with hands to ceiling, flow side to 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.