This is a lovely exercise to improve movement through the students spine and work in to the deep abdominals.

Starting Position: Have the students place the fusion ball between the legs above the knees and come into downward dog position.

Steps:

1. They will begin by lifting the heels and transition into a four-point kneel with the knees hovering off the mat.
2. They will lower the knees and return to hover. Repeat 6 times.
3. Have the students return to downward dog, Lift the heels and ripple through the spine to hover knees again.
4. Repeat 4 times.
5. They will then return to the knee hover position and perform 6 squeezes towards the ball.
6. Return to downward dog.
7. Have the students reverse the ripple: bend the knees, then the elbows, and dive the head forward and up to open the chest. Return to downward dog.
8. Repeat 4 times, Perform 6 rises.
9. They will then lower the knees, take the fusion ball, and roll it forward to finish in child's pose.