During this exercise you will be mobilising the spine and opening out the thoracic. You will also be lengthening the hamstrings and focusing on the breathe.

Preparation: Position the legs wide, place the hands on the fit ball and roll it forward into a downward dog position.

Steps:

1. Roll the ball in toward the body, curving the spine.
2. Roll it forward again, extending the spine and opening the chest.
3. Repeat 4 times.
4. Circle the front arm to open the chest as the opposite knee bends.
5. Swap the arm back down as the leg extends.
6. Repeat the arm circle 4 times, then switch sides.
7. Roll the ball in toward the body and ripple through the spine to come up, lifting the ball overhead.
8. Lean to one side, roll down to the centre, and ripple through the spine to come up, lifting the ball overhead.
9. Repeat on the opposite side.
10. Reach over to one side, roll down through the centre, continue rotating to the other side, and come up to complete the circle.
11. Repeat on the opposite side.
12. Roll down through the spine to return to the starting downward dog position.
13. Move into a lunge stretch, using the ball as support.
14. Switch legs.
15. Roll the ball back to the centre. Extend it forward to stretch the spine with the arms reaching forward.

Focus:

Work on the articulation of the spine and using the breathe to enhance the movement.