Seal

Equipment:

Mat

Prop:

None

Difficulty (1-5):

1

Repetitions:

5-8

Main Body Position:

Inverted

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with legs in front, soles of feet together, knees bent
  • Make sure there’s enough room behind on mat to roll back and forth
  • Hold outside of each ankle
  • Draw heels as close as possible to pelvis
  • Elbows touching inner thighs
  • Rotate pelvis slightly until feet lift a small amount off mat
  • Relax legs. Hold them up with arms.

Cues 💡

  • Flex spine as much as possible
  • Rotate pelvis to initiate rolling movement
  • Each vertebra touches mat during rolling movement, both forward and backward. Aim to not skip sections of spine.
  • Balance on back of shoulder blades for a second or two while clapping feet three times before starting to roll forward. Legs are still relaxed, so use hands/arms to clap feet.
  • Take care to balance on back of shoulder blades rather than neck. Body weight shouldn’t shift that far back.
  • Keep feet from touching mat when rolling forward to the starting position
  • Balance on pelvis for a second or two while clapping feet three times
  • Aim to maintain exact shape of body throughout exercise

Breathing 🫁

  • Inhale (nose) while rolling back
  • Exhale (mouth) while rolling forward

Modifications 🔧

  • Hold starting position, with feet lifted a small amount off mat and don’t perform the rolling movement