Knee stretch series - This is a level 1 exercise that promotes body awareness and mind \ body connection so the movement is happening from the core. Watch this video to look at the shape of the body and how the movement comes from the core to the legs and the arms are used as stabilizers. When transitioning between round back to flat back to knees off, the body does NOT shift forward.

Climbing onto the reformer for long stretch is important so your body lands in the right spot to move right into the exercise. the body is one piece of steel from head to heel, the feet, seat and head do not change position. When moving into elephant it is key to notice how small the movement is and that the arms are used to stabilize and the feet do not rock around, the heels stay firmly in the mat when drawing the carriage in.

These are the first few exercises of a beginner reformer class. Study the transitions and stability in the flow between each exercise. Footwork - lengthen the leg instead of locking the knee. Stabilize the heels/foot position for each.

Hundreds -Drop the footbar with feet - pushing the metal bar away from the springs and grabbing handles at the same time to keep tempo.

Frog/Leg circles -Watch how to hold the black straps to get into the straps and how to get out of the straps. The stability of the pelvis is what sets your body up to advance.

Stomach Massage - watch the spine in this movement, this is a core exercise and not a leg exercise. maintaining lift will eventually lead you into your roll overs and teasers.

Laying onto the box so your body is balanced with chest on. Grabbing onto the straps and maintaining long arms throughout movement. Legs do not lift when finding extension and neck lengthens over lifting to high. Keeping the arms above the box during pulling straps 2.