This is a lovely exercise to mobilise the spine and open out the chest and hips.

Preparation: Sit on the mat and place the fusion ball between the knees. Interlace the hands behind the knees.

Steps:

1. Curve the spine. Sit up, one vertebra at a time.
2. Repeat 4 times.
3. Grab the ball with the left hand and move towards the front of the mat, placing the right knee and right hand on the floor.
4. Make a big circle with the arm holding the ball, opening the hips and chest.
5. Return and repeat 4 times, alternating sides.
6. Place the ball behind the shoulder blades or ribcage.
7. Bring the arm behind the head and tuck the chin to the chest.
8. Lengthen over the ball, opening the elbows.
9. Bring the knees and elbows together.
10. Open up, lengthening the body over the ball and extending the legs.
11. Bring the knees and elbows together and lower the feet to the mat.
12. Open the knees into a butterfly position and lengthen the body over the ball, releasing the arms to the floor.

Focus:

Make sure you use your breathe throughout the exercise.