This exercise is designed to engage the deep rotators, improve pelvis alignment, strengthen obliques, and emphasise the importance of deep breathing. This exercise is essential for dancers as it enhances core stability and coordination, crucial for executing complex movements in ballet with precision and grace.

Preparation: Position the students lying sideways on the front of the mat with a fusion ball between their calf muscles. Ensure both legs are externally rotated, with the right leg on top of the fusion ball, spine elongated, and the left arm extended on the floor in line with the ear.

Steps:

1. On the introduction, instruct students to raise their legs sideways.

2. Lead students through four small twists with the top leg moving forward initially, using deep abdominals to maintain hip placement.

3. Guide students to adjust legs to a neutral position and lower them to the mat.

4. Instruct students to lift their upper body sideways, ensuring the rib cage does not collapse, with the left arm sliding sideways. Encourage students to drop the chin and relax the head, coordinating with the right arms port de bras.

5. Have students slide back down to the mat with arms moving overhead to the 5th position.

6. Ensure students keep the adductors and deep abdominals active to roll to the other side of the mat.

7. Repeat the sequence on the alternate side.

Focus: Stress the importance of maintaining spinal elongation and controlled movement. Ensure the students deep abdominals and adductors are actively engaged throughout.