This exercise aims to help students understand how to correctly align their spine with the rest of their body. It enhances their ability to elongate their spine, remain stable and engage their core. Students will also develop a better understanding of how to coordinate their arms, head and eye line.

Preparation: Students should sit on the centre of a fit ball with their feet parallel and flat on the floor. If the ball is the correct size, their thighs will be able to sit at a 90-degree angle to the floor.

Steps:

1. Instruct students to elongate their lumbar spine and pull down their trapezius.

2. As the music begins, remind them to maintain their posture, holding their arms downward at the sides without touching the ball.

3. Guide them to lift their right leg. They should focus more on stability and understanding the weight transfer rather than the height of the lift.

4. Once they can maintain stability, introduce the use of port de bras. Throughout the movement, their arms, head, and eye line should be coordinated. Core engagement and pelvic alignment should also be maintained.

5. Repeat on the alternate side and as the students gains strength repeat from the beginning.

Focus: Stress the importance of maintaining a straight spine, relaxed shoulders, and proper pelvic alignment.