This exercise helps to cultivate the correct lift of the leg in arabesque, while minimising strain in the lower spine. It encourages the use of deep spinal and abdominal muscles to support the spine's extension, distributing movement evenly to alleviate pressure on the lower back. The incorporation of fusion balls facilitates an understanding of a smooth, harmonious arch from the head to the pelvis, essential for achieving a balanced and elongated arabesque line without compromising spinal health.

Preparation:

Have students start by laying on the mat with their legs crossed in fifth position and their hands resting on fusion balls positioned in front of them. This setup encourages the engagement of the correct muscles.

Steps:

1. Instruct students to draw the fusion balls towards their body, focusing on the feeling of pulling down and opening up the back muscle groups. As they do this, they should lift their right leg into an arabesque line, ensuring the crown of the head is reaching forward to counterbalance the leg lift and prevent excessive lumbar lordosis.

2. After performing this movement three times, they should raise both legs. Open the legs and change legs and return to the mat.

3. Have students repeat the sequence with the left leg.

4. The students repeat 3 more sets.

Focus:

Emphasise the importance of maintaining a lengthened spine and engaging the core throughout the exercise. Ensure students understand the goal of reducing the load on the lower back by evenly distributing movement through the spine.