This exercise is specially crafted for cooling down and enhancing flexibility at the end of your ballet class. It aims to promote fluid motion within the students range of comfort, emphasising the importance of moving without applying force. These movements aid in loosening the muscles gently, encouraging relaxation and flexibility after the rigors of class.

Preparation: Ensure each student has a fusion ball that is three-quarters inflated. This will be positioned under the sacrum to support the lower back during the exercise.

Steps:

1. Students should lay on their back with the fusion ball under the sacrum. Legs are extended, with feet crossed in 5th position.

2. Guide students to extend the right leg upwards smoothly, focusing on stability in the pelvis and activation of the transverse abdominals. When the working leg passes 90 degrees the supporting leg lifts slightly. The working leg moves to a greater range.

3. Instruct students to "helicopter" their legs, passing sideways in a fluid motion without applying force, ensuring even movement through the second position.

4. After completing the motion both legs return into fifth position, cue the students switch to the other leg, repeating the sequence for a total of four times, alternating sides.

5. Cue students to conclude the exercise by drawing the knees in towards the chest and hugging them gently to relax.

Focus: Stress the importance of maintaining pelvic stability and engaging the core to prevent any strain on the lower back.