For Pilates Sake - Seal Exercise

Overview

• Instructors: Matilda (M) and Veronica (V)
• Topic: Seal exercise, part of the basic 10 mat exercises.
• Upcoming content: Basic 10 mat video.

Key Concepts

• Seal builds on the rolling like a ball exercise.
• Added complexity: claps during the roll.

Exercise Description

• Starting Position:
  • Hands come through legs and around to hold feet.
  • Arms hold legs up for freedom in the hip joint.
• Movement:
  • Inhale: roll back over shoulder girdle and clap feet 2-3 times.
  • Exhale: roll back up to just behind the sit bones.
  • Avoid hanging into the lumbar or perching up top.
• Balance Point:
  • Critical for holding and clapping.
  • Key Flexions: spinal flexion and rolling like a ball.

Tips for Execution

• Push-Pull Dynamic:
  • Push feet into hands gently while pulling feet back with arms.
  • Creates a connection to the center and helps maintain balance.
• Finding Sweet Spot:
  • Helps to bring legs and pelvis over shoulders without straining the neck.
• Leg Positioning:
  • Adjust width based on individual flexibility and strength.
  • Dancers or those needing inner thigh connection: bring legs narrower.
  • Those with tight inner thighs: widen leg stance.

Teaching Insights

• Avoid strict rules on leg positioning; cater to individual needs.
• Encourage students to find what works best for their bodies.
• Continuously adapt exercises to individual requirements for optimal benefit.

Closing

• Reminder: Individual needs vary, and exercises should be tailored accordingly.
• Upcoming content: More videos and tutorials every Thursday.