This exercise helps to gently bring down the heart rate, ease muscle tension, and integrate mindfulness after a rigorous ballet class. It aids in recovery, flexibility, and mental relaxation, providing a holistic end to the session.

Preparation:

Have students position themselves comfortably on the mat with a fit ball ready. The room should be calm and quiet to encourage relaxation.

Steps:

1. Start with the dancers lying down, placing their legs in parallel over the fit ball, positioned close to the groin.

2. Guide them to roll the ball gently, twisting the hip to one side, ensuring the shoulders remain grounded.

3. Instruct a return to the neutral position and then repeat to the other side.

4. For a deeper stretch, extend the opposite leg while twisting and then return to neutral.

5. Progress to articulating the spine into a bridge position, stabilising the pelvis before moving arms into first and then second position for balance.

6. Encourage slow, controlled movements to articulate the spine back to the mat.

Focus:

Stress the importance of maintaining shoulder stability and pelvis alignment throughout the twists and bridge.