This exercise is designed to release tension in the upper body through fluid movements. It’s especially beneficial at the end of a class to enhance relaxation, flexibility, and effective hamstring stretching. This exercise is not just beneficial for physical health but also promotes mental relaxation, making it an ideal concluding activity for a workout session.

Preparation: Have students sit towards the front of the fit ball, adjusting further back if they have less external rotation. Ensure their body remains elongated, hovering over the ball without sinking, and check their legs are in a wide second position, externally rotated.

Steps:

1. Start with port de bras, moving arms from 1st to 2nd position.

2. Then, have them move towards the right side, following the left arm. They should adjust the left foot into dorsi flexion while performing port de bras de cotê and return to the starting position. Repeat on the alternate side.

3. Next, students transfer their weight, pivot to face the side and perform port de bras through 1st in arabesque with the left arm forward. Return to the starting position. Repeat on the alternate side.

4. Bring feet parallel, hip-width apart for the upper body release. Guide students to roll the ball back, releasing their upper body forward, and stretching their legs.

5. Next, students flex their feet, lift their body slightly and release. Then they slowly return to an upright position, rippling through their vertebra and performing a small cambré at the top.

6. Then, they should externally rotate their left foot and place their right leg on top in a figure 4 position. Have them lift the body, hold the right leg, and extend through an attitude devant.

7. Cool down with both feet on the floor, hip-width apart in parallel, and relax the neck.

Focus: Emphasise maintaining hip alignment, elongated spine, and fluidity in movements.