This exercise cultivates strength and flexibility in the dancers' back, shoulders and arms. This routine simulates the graceful movements found in "Swan Lake", focusing on the interplay of muscles required for expressive port de bras.

Preparation: Position a fit ball in front of the student. Guide them to perform a grand plié and roll onto the ball, placing their feet in 1st position against the base of the wall, ensuring legs and feet are turned out according to their capability without forcing.

Steps:

1. Instruct students to relax over the ball. Next, lead them through an undulating port de bras, lifting the upper body to mirror the elegance of "Swan Lake".

2. Emphasise deep breathing and a lifted spine to avoid crunching in the lower back. The head should be turned to the right initially, then to the left in the next repetition.

3. Encourage students to move their hands closer together in later repetitions to increase control and reduce tension in the trapezius.

4. Conclude by having students relax over the ball, extending their lower limbs up the wall for a gentle stretch.

Focus:Stress the importance of maintaining a neutral spine, especially in the lower back, and encourage a fluid movement of the arms and shoulders.