(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:
Action 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.
Classic Pilates Cueing:
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.
(Classical Pilates Technique: The Seal, Scroll right>>>...)
- 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 for Beginners:
Level: Beginner, Repetitions: 6-8 .
Leg Pull Front Support
(In Classical Pilates Exercise, Leg Pull Front Support preceeds The Seal).
Place your hands on the wall in front of your shoulders with your elbows close to your body...
A cool down toward the end of the classic mat series exercises. Massages the spine.
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!
- 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.
place your hands behind your thighs, and choose the appropriate alternative:-
- 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-
Classical Pilates Technique: The Seal, © Bruce Thomson, EasyVigour Project