This exercise focuses on maintaining shoulder girdle placement to allow for freedom in arm movements. It emphasises the importance of deep breathing to prevent the adverse effects of shallow breaths on spinal alignment. This exercise aims to develop the coordination of deep spinal and abdominal muscles, distributing movement evenly through the spine while executing port de bras, and ensuring the rib cage remains relaxed to support effective breathing.

Preparation: Position students near the wall, instructing them to place the mat under their feet for cushioning if required. Feet should be in first position on the wall, with comfortable rotation and without forcing the back into an uncomfortable arch.

Steps:

1. Begin with students performing a plié, rolling their hips onto the fit ball, with their feet positioned in first on the wall.

2. Encourage relaxation and deep breathing.

3. Guide them to move their arms forward, elongating their spine into a high fifth position (high first), then opening their arms to the side.

4. Lead the right arm forward into an arabesque épaulement, followed by the left arm.

5. Instruct on changing arms, raising the right arm into a high fourth position.

6. Cue a circular port de bras, pausing in a high fifth position.

7. Introduce a small demi plié combined with a back extension, moving the port de bras into an open fifth.

8. Highlight the importance of leg extension and activation of the adductor muscles.

9. Conclude by having students return to the starting position, repeating the combination on the alternate side.

Focus:

Stress the importance of keeping the shoulder girdle stable, the rib cage relaxed, and practising deep, controlled breathing throughout the exercise.