Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 4–6 reps per variation
- Level
- Beginner
- Equipment
- Reformer
- Body area
- Back, Core, Shoulders
- Muscles
- Back, Core, Shoulders
Starting Position
Standing in the well at the end of the Reformer, feet hip-width apart, hands on the shoulder blocks.
Step-by-Step Flow
- Roll down with the hands on the shoulder blocks.
- Cat & cow.
- Thread the needle with the right arm.
- Thread the needle with the left arm.
Cues for Teaching
- Roll down one vertebra at a time, the head hangs loose.
- In cat-cow the whole spine moves, not just the neck.
- In thread the needle the pelvis stays still, the rotation comes from the rib cage.