During this exercise you will be mobilising the spine, building strength in the upper body and gaining awareness through spinal movement.

Preparation: Stand at the back of the mat with the feet parallel and wide, the fit ball between the legs. Roll down through the spine, bend the knees, and roll onto the ball, placing the feet in first position.

Steps:

1. Lower the chest by bending the elbows and lift the legs, like a dolphin. Return.
2. Repeat twice.
3. Roll off the ball to kneel. Place the hands on the ball and open the chest up to the ceiling.
4. Roll the ball to one side, extending the spine, then bring it in, continuing into a head roll.
5. Repeat to the other side.
6. Tuck the toes and rise to stand in a spinal curve.
7. Bend the knees and roll onto the ball to repeat the elbows-bent sequence once more.
8. Roll off to kneel and finish in child's pose with the hands on the ball.

Focus:

Make sure the core is engaged during the dolphin position.