Begin series

End series
Repeat series
Repeat Series on other leg/side

Mat Pilates - 20 mins - Level 2-3

Repeat pose on opposite leg/side

Lay on Back, Feet on Floor

Option: Extend Legs

Reach Forward

Bring Knee to Chest

Draw Knees into Chest

Reach Further

Arms Straight Up

Table Top

Figure Four

Alternative:

Flatten, Arms Straight Up

Feet to Mat

Upper Curl, Arms Forward

Round Up

Round Up
1

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Mat Pilates - 20 mins - Level 2-3

Sit Up

Bring Forward

Palms Down, Leg to Ceiling

Knee to Chest

Roll Back

Draw Knees into Chest

Knee to Chest

Circle Leg

Flatten, Arms Straight Up

Hands on Ankle and Knee

Hamstring Stretch

Circle Leg

Circle Leg

Round Up

Round Up

Knees to Chest

Extend Leg
2

Mat Pilates - 20 mins - Level 2-3

Draw Knees into Chest

Draw Knees into Chest

Upper Curl

Roll onto Front

Hands to Ankles

Round Up

Grasp Knee/Hamstring/Calf/Ankle

Extend Leg to Ceiling

Lower Legs to 45

Extend Arms and Legs

Twist Toward Knee

Lift Arm and Opposite Leg

Draw Knees into Chest

Raise Head

Circle Back to Grabbing Knees

Interlace Hands behind Head

Supta Badha Konasana

Swim
3

Mat Pilates - 20 mins - Level 2-3

Childs Pose

Down Dog

Forward Fold

Roll Up

Roll Up