This exercise focuses on preparing the spine for a Progressing Ballet Technique (PBT) class. It aims to enhance both strength and flexibility, crucial for any dancer’s overall technique and ability.

Preparation: Students begin by lying on the mat with legs in a tabletop position over the fit ball. Have them place their arms in demi seconde with palms up and feet in dorsiflexion.

Steps:

1. Guide students to slowly articulate through the spine, up into a bridge position, transitioning feet into plantar flexion.

2. Next, they un-bridge slowly, returning to the starting position on the mat.

3. Have students twist their body to the right side, maintaining feet in dorsiflexion. Return to neutral.

4. Repeat the sequence on the left side before returning to neutral.

5. Conclude with a curling roll, bringing the fit ball into a hug position. Hold for a few seconds.

Focus: Proper spinal alignment is crucial during the bridge and twists. Additionally, encourage students to aim for a smooth transition of feet from dorsiflexion to plantar flexion.