{"id":58615,"date":"2020-10-30T07:26:46","date_gmt":"2020-10-30T07:26:46","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/seal\/"},"modified":"2023-03-20T22:25:54","modified_gmt":"2023-03-20T22:25:54","slug":"seal-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/seal-pilates-exercise\/","title":{"rendered":"Seal"},"content":{"rendered":"

Sit with hips close to feet, knees bent. Lace hands between legs. Hold on to outsides of ankles. Feet together. Knees shoulder distance apart. Make C-curve with spine. Gaze into abs. Balance with feet off mat. Clap feet together 3x. While in C-curve shape, inhale, roll back to balance on shoulder blades with hips over shoulders. Clap feet 3x. Exhale, roll through spine to return to start with feet off mat. <\/p>\n

How To Teach Seal Joseph Pilates Exercise<\/span><\/strong><\/h2>\n
\n

Position: <\/strong>30\u00a0of 34
\nPrevious Position: <\/strong>Boomerang Exercise<\/a>
\nNext Position: <\/strong>Crab Exercise<\/a>
\nAlso Known As: <\/strong>n\/a
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Trunk stabilisation. Spinal massage.
\nPrecautions:<\/strong> Neck injury.<\/p>\n
\n

The superpower of the Seal Pilates exercise<\/em> is that is both FUN and CHALLENGING<\/strong>. This full spinal rolling exercise requires you to control your body and avoid momentum while moving back and forth. You’ll work your body symmetrically in both directions while relying solely on abdominal strength. Seal is a great way to test your core strength and control.<\/p>\n
\n

6 Teaching Steps For Seal Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Seal<\/a><\/p>\n
\n

Step 1: Sit\u00a0<\/strong>
\nSit with hips close to feet and knees bent.<\/p>\n

Step 2: Hands<\/strong>
\nLace hands between your legs and hold on to the outsides of your ankles.<\/p>\n

Step 3: Feet<\/strong>
\nFeet together and knees shoulder distance apart.<\/p>\n

Step 4: C-curve<\/strong>
\nMake a C-curve with the spine. Gaze at your abdominals.\u00a0Balance with feet off the mat. Clap feet together 3x.<\/p>\n

Step 5: Roll Back<\/strong>
\nWhile in the C-curve shape, inhale, and roll back to balance on shoulder blades with hips over shoulders. Clap feet 3x.<\/p>\n

Step 6: Return<\/strong>
\nExhale, roll through the spine to return to start with feet off the mat.<\/p>\n
\n

3 Top Teaching Tips For Seal Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Scoop<\/strong>
\nScoop your abs and make a C-curve shape with your torso.<\/p>\n

Tip 2: Stay Curved<\/strong>
\nStay curved the whole time (don’t throw your head and shoulders back).<\/p>\n

Tip 3: Fun<\/strong>
\nHave fun! Seal is a fun Pilates mat exercise.<\/p>\n
\n

5 Beginner Modifications For Seal Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Baby Seal<\/strong>
\nIf you have back or neck pain, end at the prep stage (feet just off the mat).<\/p>\n

Beginner Modification 2: No Claps<\/strong>
\nOmit the claps.<\/p>\n

Beginner Modification 3: Rolling Back<\/strong>
\nRolling Back Pilates Exercise<\/a><\/p>\n

Beginner Modification 4: Roll Over<\/strong>
\nRoll Over Pilates Exercise<\/a><\/p>\n

Beginner Modification 5: Roll Up<\/strong>
\nRoll Up Pilates Exercise<\/a><\/p>\n
\n

2 Advanced Modifications For Seal Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Crab<\/strong>
\nCrab Pilates Exercise<\/a><\/p>\n

Advanced Modification 2: Control Balance<\/strong>
\nControl Balance Pilates Exercise<\/a><\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    How To Create Pilates Lesson Plans Quickly And Easily?<\/span><\/strong><\/p>\n


    <\/a><\/p>\n

    You can create your own Pilates Lesson Plans with my Online Pilates Lesson Planner<\/strong>, or use one of the 100,000 Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sit with hips close to feet, knees bent. Lace hands between legs. Hold on to outsides of ankles. Feet together. Knees shoulder distance apart. Make C-curve with spine. Gaze into abs. Balance with feet off mat. Clap feet together 3x. While in C-curve shape, inhale, roll back to balance on shoulder blades with hips over […]<\/p>\n","protected":false},"featured_media":66222,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[45],"pose_anatomy":[52,53,54,55,56,58,59,61,63,62],"pose_chakras":[64,65,66],"pose_therapy":[],"pose_drishti":[96],"pose_dosha":[101,100,99],"pose_meridian_lines":[],"class_list":["post-58615","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-seated-floor","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-psoas","pose_anatomy-upper-back","pose_anatomy-wrists-arms","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_drishti-tips-of-feet","pose_dosha-kapha","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow 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