This exercise is designed to improve students' upper body coordination while minimising lower back strain, using the imagery of a 'smiley face' shape. The exercise concludes with a release and stretch, focusing on the oblique muscles, making it an ideal warm-down and stretch at the end of your PBT class.

Preparation: Have students lie face down on the mat with a fusion ball placed in front of them.

Steps:

1. Instruct them to coordinate rolling the fusion ball inward as they elongate and lift the upper body, synchronising with the right leg lifting in derrière.

2. Guide them to release back down to the mat.

3. Repeat on the alternate side.

4. Direct them to slowly move into “child’s pose” while using their left arm to roll the fusion ball under their right arm, twisting their body slightly.

5. Instruct them to return and stretch their arms out in front of them, repeating 3 more times on alternate sides.

Focus: Emphasise the importance of maintaining a relaxed lower back and controlled upper body movements.