Designed to ready the spine for PBT class, this exercise combines deep breathing with neck relaxation to mobilise the body and elevate performance. It's a thorough warm-up that activates key muscle groups and ensures spinal alignment ensuring students are physically ready for class.

Preparation:

Have students lie on the left side of the mat with knees bent and a fusion ball between the knees in parallel. The left arm should be lengthened in line with the ear.

Steps:

1. Instruct students to raise and lower legs while keeping the pelvis square (inhaling while lifting, exhaling while lowering). On the third lift, add a knee twist. Repeat the lifts and lower and turn through tabletop position to the alternate side and repeat.

2. Have students remove the ball from their knees, place their right hand on the ball to the left of the body, and lie down along the left arm. Instruct them to raise their body while turning the head right, ensuring ribs don’t collapse, and then lower with control. Repeat twice more and roll through tabletop to the alternate side. Repeat in full the second section.

3. Curl the legs and the ball and extend the body, roll the ball and body to press the shoulders into the mat and return. Repeat the curl and rolling with the ball. Roll through tabletop to face the alternate side and repeat.

4. Students should place the ball between their calf muscles, stretch their legs in parallel and lift and lower them, keeping hips aligned. Repeat. Roll through tabletop to face the alternate side and repeat.

Focus:

Emphasise maintaining proper spinal alignment and controlled breathing throughout the exercise.