Seal · Slow Rolling
Mat Pilates how-to and muscles worked in 3D
Keep the hands at the ankles and roll backwards on a rounded back.
Preparation
Sit with the knees open, arms passing inside the legs and hands at the outside of the ankles. Float the feet and bring them together three times with small movements.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Three foot taps
Sit with the knees open, arms passing inside the legs and hands at the outside of the ankles. Float the feet and bring them together three times with small movements.
Breathing example: Keep breathing
2. Roll back
Keep the hands at the ankles and roll backwards on a rounded back.
Breathing example: Inhale
3. Three foot taps
With support on the back and the head and neck clear, open and bring the feet together three times. Keep the trunk shape quiet.
Breathing example: Keep breathing
4. Return to sitting
Roll back to sitting with the feet lifted. This slow observation version does not include a transition to standing.
Breathing example: Exhale
Observation points
With support on the back and the head and neck clear, open and bring the feet together three times. Keep the trunk shape quiet.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Seal · Slow Rolling. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.