Flow and Sequence

• The Dumb Waiter
• Corkscrew Arms
• Toe Rises
• Pilates Push-Up: Roll Down - Downward Facing Dog - Plank - Push Up - Downward Facing Dog - Roll Up
• Roll Down
• Cat-Dog
• Threading the Needle
• Kneeling Gluteal Stretch
• Kneeling Lunge + Side Reach + Rotation
• Sitting Zig-Zags
• Cobbler Pose