This exercise is designed to enhance students' understanding of pelvis alignment, which is crucial in achieving their personal best rotation. This exercise comprehensively addresses the balance between internal and external rotation, which is fundamental in ballet training.

Preparation: Begin with the students lying on the mat, legs hip-width apart in parallel. Position the fit ball close to their bodies, feet in dorsiflexion, and legs bent. Ensure their palms face upwards on the mat.

Steps:

1. Instruct students to slowly lift to a bridge in parallel, emphasising rolling through the metatarsals. Emphasise maintaining pelvis alignment during this movement.

2. The students while remaining in the bridge position, execute a demi plié with flexed feet and stretch their legs with the feet stretched. Repeat this movement.

3. They roll the spine down to the mat in parallel, feet in dorsiflexion, externally rotate the legs and bridge with stretched feet.

4. Instruct students to repeat part 2 in external rotation.

5. They repeat part 3 returning into parallel.

6. Instruct students to repeat with the 3rd set the port de bras adjust to 1st position and the 4th set into 2nd position.

Focus: While bending the knees in dorsiflexion and stretching them in plantar flexion, attention must be paid to keeping the pelvis stable and aligned.