This exercise focuses on conditioning the Iliopsoas, a critical muscle group for good hip flexion in ballet. A tight psoas can lead to tension and imbalance, affecting a dancer's overall posture and alignment. The goal is to enhance both flexibility and strength in this area to create fluid and precise movements.

Preparation: Have students face the barre, placing their right foot on the fusion ball. Their legs should be in parallel with their thighs aligned. Check to make sure they have correct posture and hand placement on the barre.

Steps:

1. Students begin with a fondu (plié) while simultaneously extending the working leg derrière. Repeat 3 times. Encourage them to release the right hand from the barre and move into a full port de bras, while ensuring they maintain good postural alignment.

2. Repeat the leg sliding derrière. Open the right arm above the head for a side bend port de bras. Students should follow their arm with their body and return the hand to the barre.

3. Have them repeat steps 1 and 2 with both legs rotated. Then, repeat on the alternate side.

Focus: Emphasise maintaining a long spine and proper alignment.