Seal · Slow Rolling | Mat Pilates 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. Professional review is pending.