Mermaid – Rotated Extension (Mini Swan)
- 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 in Z-position facing the side. Both hands come onto the footbar, arms straight in line with the shoulders. Torso rotated toward the footbar so the chest faces slightly down
Instructions
Inhale to press the carriage out while extending the spine, lifting the chest forward and slightly upward like a small swan in rotation. Exhale to close the carriage while maintaining extension, then return to neutral
Teaching cues
- Movement comes from spine, not arms
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