[Music] -M: welcome to For Pilates Sake, Veronica and I, Matilda
are here today to show you seal and then I think this is the last of the basic 10 and then we'll
be putting out a basic 10 mat video for you yeah I don't know if you remember way back when we
did rolling like a ball but we were talking about getting up on top of that shoulder girdle
and getting those hips up there and here is the perfect example of why you need to because we're
adding claps in to rolling like a ball basically V: Right. M: and without having your balance point back there
you're not going to be able to hold and clap. V: right, yeah, really quick M: and they clap on the
way back. V: yeah M:okay so here we are we're doing our seal, we good? V: Yep. M: so hands
are going to come through your legs come around and take hold of your feet okay your arms are
literally holding your legs up for you so there's a freedom in the hip joint for the clapping
so your hands are clapping your feet not your feet clapping your feet. V: exactly M: okay here's your
beautiful spinal flexion that we've been talking about it's you're rolling like a ball ,it's many
other exercises. so from here Veronica going to inhale, take her pelvis back over her shoulder
girdle, clap two, three, exhale to rise back up to just behind the sit bones not that hanging into
the lumbar and not the perching up top that some people do so finding your place finding the shape
and just rolling it back and forth. so she's going to inhale, find her balance on the girdle, clap
two, three, exhale she brings it back, clap two three so as she goes back and forth if you
guys are having troubles staying and balancing over there go back to rolling like a ball maybe
play with that a little bit or something that really assists so the legs are a lever right
that are is actually going to help bring you up onto your shoulders, not your neck. but you
also there's this push pull that we talk about with the arms and the legs and there's just this
like sweet spot that you can feel it so if you push your feet into your hands but gently pull
the feet back with your arms there's this push pull that connects you back into your center you
want to try and maintain that while you're over there because the pull of the hands on the feet
does that make sense? V: Yep M: help bring your legs over which then brings your pelvis over. V: almost bring,
it just makes your seal a little bigger, like a bigger ball to roll as opposed to being pulled
in tight like that and I also find that push pull thing just pulls me right back on my belly. M: yeah
V: just gives me this nice open lumbar M: it felt that way too it was like okay there and she wants to feel that
even on her shoulder girdle and that's hard to do right it's a hard thing to do so try and find it
over there because if you push your feet into your hands over there it actually helps V: helps you, yeah propel
M: onto your shoulder girdle V: and balance it just feel so stable . M: yeah you do V: I just want to say
something about the legs I think you know there's "oh the legs are this wide or they're this narrow"
and so don't make a rule about but generally people that are you know ,like dancers for example,
they can just wing out there and so maybe they need a little bit more inner thigh connection so
we might say bring them a little narrower and then those who are just really tighten inner thighs
go as wide as you want you really can do both they're both valuable but see what you need or
what the person that you're teaching what their body needs and don't make a rule that it has to
be one way or the other that's what I think M: absolutely I do too one size does not fit all and we will
continue to say that throughout because this is really about our individual needs and what we all
need something very different and I think that's what we need to cater to hope this helped I hope
you enjoyed the video and see you next Thursday!