Coming to towards the end of the mat workout is another massage of the spine. Similar to Rolling Like a Ball, Seal adds heel beats as a challenge to use the Powerhouse instead of momentum
From Mermaid, sit facing short edge of the mat.
Sit on the mat, knees bent feet on floor
Place hands on the inside of the legs and then hold the outside of the ankles
Press thighs into elbows and elbows into thighs
Deepen abdominals in and up - draw spine into c-curve
Click feet three times - roll back to the shoulder blades
Click feet three times - roll right back up
On the last one roll back cross the arms and legs and stand up on the mat with control
On the last rep - pull up on feet to a standing position.
This exercise is not for individuals who have osteoporosis. Beginners can hold behind the knees until their Powerhouse becomes stronger or follow the technique of Rolling Like a Ball. The goal is rock in an even line. If you find yourself rolling to one side, one side of your abdominals is stronger than the other. Place focus on the using the opposite side of the abdominals as you roll back. Imagine your spine is on a straight line and with practice your form will improve. Feel like your back is thumping and bumping when you roll? You may have a tight lower back. Work your way up to the ideal Rolling Like a Ball exercise, then try and work towards Seal. Start by holding the C-Curve spine position. Be sure to use the Powerhouse to maintain the C-curve spine and balance. With time the muscles in the lower back will stretch, allowing you to perform a smooth rolling movement. Clients enjoy getting to this exercise because they have had a challenge workout. I tell them click the heels three time and you can go home! Just some humor we have in the studio.