Dori; Hi I'm Dori and this is intermediate pilates. Right now I'm going to show you how to do the pilates exercise the teaser. Now teaser is one of the most challenging exercises in pilates but I have a modification for you. Let's go ahead and get started.

So, go ahead and sit yourself in the middle of the pilates mat, hold on to your hamstrings take a big deep breathe in and unroll your spine, one vertebra at a time, bringing those knees with you, letting your spine stretch out along the mat. Take a big deep breathe in and as you exhale, I want you to extend those legs, but the knees are just over your hips and both hands are reaching straight up above your head. As you inhale, I want you to exhale, release those shoulders, rotate those hips under to keep your spine in neutral, and all you are simply going to do is bring both arms straight up over the head, curl up and reach towards those ankles and slowly lower. You are not moving your lower body, you are just simply moving your upper body. Here we go, inhale and exhale, abs rotated hips nice and tight, inhale and exhale bring both arms up, reach towards the ankles and bring it down inhale and exhale, bring the arms up and slowly lower, inhale and exhale, bring the arms up and around and lower inhale and exhale arms, come up around and lower, give me two more. Inhale and exhale arms come up around, go ahead and roll right up, let's go ahead and move on to pilates spinal extensions.