This exercise is part of our Fundamentals section in our course and focusses purely on alignment. It allows you to play with the idea of isolating sections of your body and in the case of this particular exercise we are focusing on isolating the upper body from the lower. Maintaining pure parallel alignment from the waist down and at the same time allowing you to find a sense of release and freedom in your upper body. Ensure that students gently squeeze the ball helping to activate their inside thighs without ever gripping or straining.

Always encourage students to strive for a pure alignment in their parallel position before commencing the exercise. Ensure their weight is placed evenly on both feet, pelvis is neutral (neither tucking nor tilting), abdominals drawing to spine, shoulders relaxed and neck lengthened. This establishes an activated and engaged alignment and over time the students muscle memory will encourage them to connect with this pure alignment.

Always check that the student’s abdominals are activated during the flat back to ensure the lower back is stabilised.

Encourage students to take risks with the upper body by exploring momentum and release through the spirals and swings. The use of breath will really aid in this exploration.