This exercise is designed to relax and cool down the body at the end of a Progressing Ballet Technique (PBT) class. It focuses on releasing tension from the muscles and helps transition the body from an active state of relaxation. It's essential for promoting flexibility, reducing muscle soreness, and aiding in recovery.

Preparation: Instruct students to kneel up sideways on the mat with a fusion ball held above their head.

Steps:

1. Instruct students to slowly bring the fusion ball down in front of their body as they sit back onto their feet.

2. Then, have them roll the ball along the mat in front of their head as they relax into the child’s pose.

3. Roll the ball back in as they return to sitting back on their feet.

4. Ask them to kneel up and adjust the arms and ball once again above the head. Repeat two more times.

5. Have them sit on their right side, bringing their legs around until they're straight out in front in parallel.

6. Place the fusion ball between their ankles (non-hyperextended knees) or in the middle of the calves (hyperextended knees).

7. Instruct them to lie down on the mat, roll through their spine, and place the right leg on the fusion ball.

8. Guide them through bending and extending the right leg in parallel and rotated positions.

9. Switch to the left leg and repeat the sequence twice.

10. Conclude with both legs relaxed and elongated on each side of the ball.

Focus: Emphasise the importance of controlled movements and maintaining proper alignment, especially in the spine, during the exercise.