Mermaid – Basic Side Bend
- Equipment: Reformer
- Category: Stretching/Cool-down
- Level: Beginner
- Body position: SideSeated
- Repetitions: 4-6 reps each side
- Springs: 1 Blue (Medium) – 1 Red (Heavy)
- Headrest: Any
- Footbar: High or Low
Starting position
Sit on the carriage facing the side of the reformer. Both knees are bent in a Z-position, with one shin against the shoulder rests and the other leg folded in front. One hand is placed on the footbar slightly in front of the shoulder, the other arm relaxed by the side. Spine upright
Instructions
Inhale to press the carriage out with the supporting arm while reaching the free arm overhead to create a side bend. Exhale to return the carriage in and bring the torso back to upright
Teaching cues
- Goal is stretch, not pushing far
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