This exercise will get the blood flowing, The students will be getting a full body workout focusing on core, upper body and spinal articulation.

Starting Position: Have the students place the fusion ball between the knees in a four-point kneeling position, on the introduction, tuck the toes under and lift the knees into a hover.

Steps:

1. They will tap the knees to the mat and lift back up, 8 times.
2. Have the student rotate the body to one side, return to centre, then to the other side.
3. Repeat 6 times in total, alternating sides.
4. They will then lower the knees to the mat and untuck the toes. Walk the hands two steps forward.
5. Have the students lower the elbows to the mat and return to hands. Repeat 8 times.
6. They will then tuck the toes under and push back into downward dog position.
7. Perform two rises.
8. On the third rise, ripple through the spine into high plank.
9. They will bend the knees and return to downward dog.
10. Repeat this movement 5 times.
11. Have the students hold in plank position.
12. They will lower the knees, take the ball and roll it forward into child’s pose to finish.