This exercise is designed to enhance strength and mobility, with a focus on core strengthening and increasing spinal flexibility. This exercise reinforces controlled movements and mindful breathing.

Preparation:

Students should begin by lying on the mat with a fusion ball between their calf muscles in a parallel position, legs in a tabletop position.

Steps:

1. Have students start with a full port de bras, raising the upper body and placing hands behind the neck. For stronger students, extend the arms forward with palms facing upwards.

2. Instruct students to extend their legs vertically, inhaling, then lowering the legs while exhaling, maintaining abdominal control.

3. Guide them to return to tabletop position, repeating this four times.

4. Reverse this sequence, focusing on deep breathing.

5. Lower the upper body to the mat, moving into a rollover, supporting the lower back as needed.

6. Reach the legs as high as possible away from the body, supporting the lower back as needed.

7. For advanced students, extend the final vertical hold, lower slowly through the spine into tabletop and lower the feet.

Focus:

Emphasise maintaining controlled, fluid movements and proper spinal alignment.