|
|
|---|
(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for The Seal:
- Sit tall on your sit bones with your knees bent and toes pointed and touching the ground.
- Dive your hands between your knees, reach around the outside of your ankles and
place your fingers on the sides of your feet.
- Brace by pushing your knees against your arms, and balance on your sit bones.
- Keep your knees just outside the line of the shoulder.
- Chin to chest, eyes on the belly, and scoop your abs.
Action for The Seal.
-
Inhale, clap your feet three times, (eyes on the belly!),
roll to your upper back, & clap 3 times.
- Exhale, scoop and return to the sit position, Clap 3 times.
Classic Pilates Cueing:
- Clap 1, 2, 3. Roll back and clap 1, 2, 3.
- Inhale back - clap 1, 2, 3 exhale up, clap 1, 2, 3.
(Classical Pilates Technique: The Seal, Scroll right>>>...)
|
Classical Pilates for Beginners:
The Seal
Level: Beginner, Repetitions: 6-8 .
Previous Exercise:
Leg Pull Front Support
(In Classical Pilates Exercise, Leg Pull Front Support preceeds The Seal).
|
|
Next Exercise:
Wall Pushup.
Place your hands on the wall in front of your shoulders with your elbows close to your body...
|
|
Purposes:
-
A cool down toward the end of the classic mat series exercises. Massages the spine.
Precision Points:
- Eyes on your belly button at all times.
- Maintain a smooth, gentle C-curve. Do not make your back curve as tight as it can possibly go.
- Strong powerhouse. Stay reasonably relaxed elsewhere; do not kick with your legs
to boost yourself upward.
Modifications:
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- Lower back problems or osteoporosis: Omit this exercise, or if you have a medical OK, choose an alternative from below-
- Hip replacements and hip pain-
place your hands behind your thighs, and choose the appropriate alternative:-
|
|
|
Classical Pilates Technique: The Seal, © Bruce Thomson, EasyVigour Project
|
|