Rolling: seated balance behind sit bones arms are wrapped around legs with shoulders pulled down hands one clapping the other feet plantar flexed off the mat with knees flexed into chest. Head and neck slightly flexed.
Seal: pelvis in posterior tilt spine flexed seated balance behind sit bones hands grasping heels or ankles elbows and knees soles together or feet pointed toes touching with knees flexed open to sides hips are externally rotated pelvis in slight posterior tilt.
Rolling inhale to roll pelvis up toward ceiling initiate spine flexion with the pelvis head and neck should not touch the mat. exhale to return to sitting position, feet shoulder both touch the mat. seal inhale roll to stand between shoulders clap feet together three times. head and neck should not touch the mat. exhale intitiating spine flexion with the pelvis inhale roll up to starting position. Clap feet together three times, feet shoulder not touch the mat.
Movement of the pelvis in flexion contraction of deep abdominals.
Rolling pressure on head and neck in shoulder stand. the head leading the movement back instead of the pelvis heels coming away from hips (using hamstring to assist the roll up) seal pressure on head and neck in shoulder stand the head leading the movement back instead of the pelvis.
Rolling: “Massaging spine” articulation of the back; core muscles, glutes
Seal: core, adductors, abductors legs,
Core stability and balance, postural control, spine articulation