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wikiHow to Do Seal Pose in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequencyCommunity Q&A

This intermediate-intensity exercise strengthens and stretches the spine and back.

Getting in the Starting Position

  1. 1
    Sit down on the mat in the area right between the sit bones and the tail bones. Bend your knees out to the side but keep your feet about 3 inches (7.6 cm) apart. Lift your legs and feet in the air so your feet are as high as your chest. Make sure your knees are out wide, while your toes still apart.
  2. 2
    Grab your ankles with your hands.
  3. 3
    Round your back, helping to support your lower back.

Performing the Exercise

  1. 1
    Inhale and roll backwards onto your upper back, but keep your head and neck off of the mat.
  2. 2
    Exhale while pushing your feet together until they touch as you hold onto your ankles with your hands.
  3. 3
    Inhale and roll back upwards, and clap the feet together another 3 times. Repeat the exercise until the desired number of repetitions are completed.


  1. 1
    Do 8 repetitions of this exercise per set. Repeat until you've completed 2 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • The benefits of these exercises are increased strength and flexibility in your arms, legs, and core muscles.


    • Potential injuries that may be incurred if this exercise is performed incorrectly.
    • Those with poor balance should be careful when performing this exercise.

    Things You Need

    • Pilates mat

    Article Info

    Categories: Pilates

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