Seal
The Pilates seal: the hands hold the ankles through open knees, soles together, and the body rolls back to the shoulder blades and up to balance, clapping the feet at each end.
How to do it
Setup
Seated, knees open, soles together, hands threaded inside the knees and holding the ankles, feet lifted.
Steps
- Clap the feet together a few times while balanced.
- Roll back onto the shoulder blades and clap them again.
- Roll up to balance and repeat, never rolling onto the neck.
Common mistakes
Going over onto the neck: the roll ends on the shoulder blades. Letting go of the ankles to get up: the abs roll you, not the arms. Legs flopping open on the clap: small quick claps from the hips.
Breathing
Inhale rolling back, exhale rolling up.
