This exercise is designed to enhance upper body fluidity in port de bras while maintaining core engagement and proper alignment. Students will learn correct arm positions (en dedans for upper arms, en dehors for the lower arms) and the importance of coordinating eye line with movement. It will also help students understand how to stabilise their shoulder blades and sternum.

Preparation: Students start by lying on their mat in a rotated demi plié around a fit ball close to the groin. The back of the mat can be rolled up underneath their neck.

Steps:

1. Begin with a deep exhalation before moving into a bridge. Check that there is no squeezing or tucking of the pelvis.

2. At the peak of the bridge, students should exhale to relax the ribcage.

3. From this position, guide students through a range of port de bras, ensuring their shoulders remain in contact with the mat and their eye line matches the arm movements.

4. Emphasise slow breathing, synchronised with the music.

5. Conclude with demi plié and leg extensions, maintaining pelvic alignment. The hands can adjust underneath the deep rotators for them to feel as they practice perhaps external rotation and parallel.

Focus: Monitor students' pelvis and shoulder blade position throughout, emphasising controlled movements.