Mermaid – Side Bend with Rotation
- 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 with both knees bent in Z-position. One hand is on the footbar, the other arm reaches overhead
Instructions
Inhale to press the carriage out into a side bend. Exhale to rotate the torso toward the footbar, bringing the top arm down toward the bar. Inhale to return to side bend, then exhale to come back upright as the carriage closes
Teaching cues
- Rotation comes from thoracic spine
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