This exercise aims to enhance the flexibility and responsiveness of the fascia - connective tissue that envelops muscles, nerves, and bones. It helps unwrap and mobilise these tissues, preparing the body for efficient movement throughout the rest of the class.

Preparation: Students sit on the mat with their legs bent and a fusion ball between the calf muscles. Their body should be relaxed with their head forward.

Steps:

1. They begin by raising their head and body. Using their lower abdominals, they lower the body with their hands sliding to the thighs, maintaining abdominal control the whole way down. Remind them to exhale deeply as they lower and then inhale slowly as they return to an upright position. Repeat.

2. Next, they twist to either side, using deep abdominals and obliques for the movement. Repeat each side twice.

3. Have them lay down and move slowly into bridge, raising their hands overhead. Then, they lower through the vertebrae before repeating the bridge movement.

4. Have them raise their knees and extend their arms, before alternating dropping knees to each side while turning their head in the opposite direction. While one knee drops, the other leg should extend outwards. Then, return to neutral.

Focus: Emphasise on maintaining a deep breath and relaxed neck.