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 spinal articulation, round spine to draw carriage in, extend spine to press out, (3) reverse direction of spinal articulation, round spine to press carriage out, extend spine to draw carriage in
2. Short box on carriage, stand facing reformer, foot bar to right, legs in wide stance, right hand on foot bar, left hand on box, bring foot bar back up to normal height if lowered in #1, 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, (3) press carriage out, gently twisting in left shoulder
3. Short box on carriage, left shin on carriage parallel to box, right foot in well, 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 over for lateral flexion, draw carriage back in
4. Seated on short box, hands on foot bar, knees wide, press out to child’s pose
5. Repeat #2 on opposite side
6. Repeat #3 on opposite 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.