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Take It to the Gym: Mermaid Stretch

The Mermaid is my favorite Pilates stretch!!! Here is a printable version from the video for you to take to the gym or to wherever you like to stretch.

Starting Position
Sit in the Z leg position
Place your right leg in front.
Lift your arms to the sides.
Inhale...

Exhale and side bend to the left.
Inhale through center. Exhale and side bend right.

There's more to this stretch, so read more
Repeat side bend to left and right...

Side bend one more time to the left. Begin to circle your right arm behind your head.
Continue circling around to the side.
Continue circling your arm and torso around to the front, pulling your abs deeply to your spine. This action in the abs increases the stretch in your spine.
Come all the way to a side bend, and prepare to reverse the circle.
Reverse the arm circle by starting to the front, hollowing out your belly.
Your arms comes to your side and as it passes your waist, begin to open your chest to the sky.
Cirlce the arm behind you to stretch out your pecs/chest.
Continue the circle, by side bending to the left. Continue with circling the arm and torso all the way to the front. Roll up one vertebra at a time to come all the way up to sitting.

Switch your legs bringing the left leg in front and reverse the stretch by side bending to the right first. You will be circling the left arm instead.

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