This exercise activates the erector spinae muscles, which are vital for a long and strong spine. It helps dancers develop these muscles without crunching or straining.

Preparation: Students lie face down on the mat with legs in a natural first position. Place two fusion balls in front of their head, one on each side. Have them reach their arms above their heads and rest the wrists on the fusion balls. Remind them to keep their shoulders relaxed.

Steps:

1. Students roll the fusion balls towards their body until their elbows form a right angle.

2. Guide them to lift their bodies, extending the crown of the head forward. Inhale while lifting and exhale at the top to prevent rib flare.

3. Have them lower their body gradually and return the fusion balls to the starting position.

4. Repeat the movement with leg lifts in an arabesque alignment. Right leg first, then left.

Focus: Emphasise maintaining a neutral spine and relaxed shoulders throughout the exercise.