Here are some sample exercises to get you started on your Poolates™ program. 

For all Poolates™ movements:
1) pelvic floor muscles must be engaged,
2) shoulders should be away from ears,
3) ribcage should be lifted, with ribs pulled towards each other and navel supporting spine,
4) gaze straight ahead and focus on a non-moving object,
5) for breathing, inhale on the lifting or engaging move,  exhale is on the lowering or releasing move. 

Chest Expansion (all levels):
1) Kneel at shallow end of pool with a medium Versa Tube looped around railing.
2) With tube taught and arms down by sides, pull handles by engaging shoulder blades and stabilizing core (do not let glutes drop to heels). 
3) Look right, left and center, release and repeat 6x, alternating direction of head turn.

Footwork One (intermediate):
1) Stand in waist deep water, neutral spine, arms quiet at sides, feet a little more than hip width apart, and slightly turned out, knee over second toe.  (You may wish to rest a hand on a wall for balance.  Do not lean against wall.)
2) Bend knees, come up to ball of foot, then straighten legs and drop heels down. 
3) Repeat 6-8x; then bring heels together (Pilates Stance) and following the same pattern, repeat 6-8x.

Standing Star 1 (intermediate/advanced): 
1) Start in Pilates stance in chest deep water, arms extended to sides.
2) Keeping right side of waist lifted, slide right arm to right, as if doing the sidestroke, until left leg lifts off pool bottom
3) Flex left foot, rotate from hip so toes point to sky and slightly and lower left leg 4-6x. Switch sides and repeat.  For beginners, just try to stabilize in the star position before attempting leg lifts.  You may also slightly bend the standing knee.