Level: beginner friendly
Starting springs: all springs on
No props

Class notes:
1. Neck stretching, straddle carriage facing foot bar 2 reds (heavy) and 1 blue (medium) (1) place left hand on head towards right ear, gently draw head to left, (2) slowly flow it out back to center, (3) draw head to left, gently rotating neck so gaze goes towards left arm pit, flow in and out, 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, feet on ground, hands on foot bar 1 red (heavy) (1) round spine, pull lightly on foot bar, (2) 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 on bottom of foot bar, long loop on right foot, reach right leg forward and let the foot fall finding a stretch in the right leg, keep hips stacked
4. Supine foot in strap stretch right 1 red (heavy) (1) figure four stretch, (2) hamstring stretch in right leg with left foot on foot bar, (3) slowly move right foot side to side
5. Repeat #3 and #4 on opposite side 1 red (heavy)

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.