This is a lovely exercise to help the students mobilise the spine and open out the chest and hips.

Preparation: Have the students sit on the mat and place the fusion ball between the knees. Interlace the hands behind the knees.

Steps:

1. They will begin by curving the spine. Sit up, one vertebra at a time.

2. Repeat 4 times.

3. Have the students grab the ball with the left hand and move towards the front of the mat, placing the right knee and right hand on the floor.

4. They will then make a big circle with the arm holding the ball, opening the hips and chest.

5. Have the students return and repeat 4 times, alternating sides.

6. They will then place the ball behind the shoulder blades or ribcage.

7. The student will bring the arm behind the head and tuck the chin to the chest.

8. They will then lengthen over the ball, opening the elbows.

9. Have the student bring the knees and elbows together.

10. They will then open up, lengthening the body over the ball and extending the legs.

11. The student will bring the knees and elbows together and lower the feet to the mat.

12. They will then open the knees into a butterfly position and lengthen the body over the ball, releasing the arms to the floor.

Focus:

Make sure the student uses their breathe throughout the exercise.