How to Do Seal Pose in Pilates

Pilates is a fitness regiment that was founded in Germany in the early 20th Century by Joseph Pilates for returning World War One veterans. Now Pilates is somewhat of an exercise craze. It is an excellent way to tone the abs and the legs. Mat Pilates classes consist of making small movements while keeping the abdominal muscles firmly engaged. The Seal Pose is a rocking pose that builds abdominal strength while massaging the spine. It is a basic pose that is practiced in virtually all beginning Pilates mat classes.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothing

1. Sit on your mat with your legs extended.

2. Take hold of both legs at the ankles. Your arms should be pressing against the inside of your thighs as you grasp your ankles from the outside. Balance on your sitting bones.

3. Inhale and engage your abdominals by pulling your navel to your spine. As you inhale, lean back slightly and roll back to your shoulders.

4. Exhale sharply. The momentum will bring you back to balance on your sitting bones. Clap your heels together three times.

5. Repeat rolling on an inhale and exhaling to return to balancing approximately 5 times.

Tips & Warnings

• Keep your abs engaged and your spine curved at all times when rolling. Allow yourself to be moved by the momentum of your breath.
• Do not rock if you have back or neck pain.

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