#8 seal beginner

The information provides instructions for a Pilates exercise called the Rocking. It involves sitting at the front of a mat with knees bent, opening the knees, and sliding hands under each ankle. The feet are pulled up off the mat, balancing on the tailbone, and then rolling back, extending the legs until the feet are over the head. The heels are clapped together three times before rolling forward and coming back up. The sequence is repeated six times. It is advised to exclude this exercise if there is a bad neck. The movements should be initiated from the core and ankles should be pulled to build momentum. If clapping the feet in the backward position is too difficult, it can be left out and done only in the forward position. Once the beginner series moves are mastered, one can move on to the intermediate level starting with the 100. Sit at the front of your mat with your knees bent to your chest and heels together. Open your knees to shoulder-wide and slide a hand under and around each ankle. Pull your feet up off the mat until you are balancing on your tailbone. Inhale and press your navel deeper into your spine. Roll back, pulling your feet with you. Turn your legs to extend slightly until your feet are over your head. Clap your heels together three times. Exhale as you roll forward, tucking your shin into your chest. Pull on your ankles to come up. Clap your heels together three times. Repeat the sequence six times. If you have bad neck, leave this exercise out. Do not throw your head back and forth to accomplish the rocking motion. Initiate the movements from your powerhouse and use the pulling on your ankles to help build momentum. Do not roll too far onto your neck. If it's too difficult to master the clapping movement of the feet in the backward position, simply leave it out and clap the feet only at the forward portion. After you have mastered all the beginner series moves to the intermediate, starting with the 100.