This exercise is designed to fortify the hips, adductors, and trunk, while also encouraging pelvic stability as the leg rotates inwards and outwards. It's an effective method for enhancing the strength and stability of pelvic muscles, which helps dancers to maintain proper posture and technique during movements.

Preparation:

Have students lay on their left side at the edge of the mat, with a ball placed between the inner sides of their feet. Their legs should be lifted off the floor at a 45-degree angle, lying comfortably on their left arm, aligned with their ear, right hand on their waist.

Steps:

1. Guide students to exhale and externally rotate the right leg, ensuring they only open as far as they can while keeping their pelvis stable.

2. Have students inhale and return the leg to the starting position, repeating this action seven times.

3. Guide the students to roll onto their back into tabletop position. The upper body is lifted, and the arms move beside them with the palms upwards.

4. The students extend their legs with a deep exhale while flowing the port de bras into 5th position and return into tabletop with the port de bras adjusting by their sides.

5. Section 4 is repeated twice more. They roll to the alternate side of the mat and repeat in full on the opposite side.

Focus:

Stress the importance of keeping the top hip from rolling backwards and maintaining an elongated spine. Advanced students may extend their legs lower during leg extensions, provided the lower back remains imprinted into the mat.