Movement · The Original 10
The Seal
The short answer
Playful balance and coordination to finish. Hug the ankles from the inside, balance on the sit bones, clap the feet together like a seal, and roll back and up without letting the feet touch down.
How to do it
Hug the ankles from the inside, balance on the sit bones, clap the feet together like a seal, and roll back and up without letting the feet touch down.
Breath: inhale to clap and roll back; exhale to clap again at the top, balanced on the sit bones.
Be mindful
- Keep the deep C-curve and hold it as you roll.
- Roll with control from the center — never onto the neck.
- Find your balance at the top before you roll back.
Modification
Skip the claps and simply roll back and up, or hold the balance, until the control comes.
The practice beneath it all
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.