This exercise is designed to mobilise the upper body and legs, while also helping students develop the hand and eye coordination essential for Port de Bras. This exercise is an effective way to begin a class, as it gently activates key muscle groups and introduces elements of grace and fluidity in movement.

Preparation:

Have students stand against the wall, placing the fit ball on the ground in front of them with feet in a wide second position. Fingertips should lightly touch the ball, with the head down.

Steps:

1. On the introduction, instruct them to release the head and eye line.

2. Guide them to transfer weight to the right side, lifting the left arm to open fifth position, and then return to the centre.

3. Repeat on the alternate side.

4. Continue these actions, taking the arm to fifth position.

5. Instruct a grand plié, moving forward onto the ball with feet in first position against the ball base.

6. Adjust arms to first position and raise the body into an upper body extension with a slight neck release.

7. Repeat this section two more times.

8. Execute a circular Port de Bras to each side, ensuring not to crunch in the lower back muscles.

Focus: Emphasise maintaining proper alignment, especially in the spine and hips, throughout the exercise.