This exercise is fantastic to do as a cool down to open up the upper back and chest, whilst also incorporating a port de bras to keep it moving.

Starting Position:

Lying down on the mat, the ball is placed below the shoulder blades. Palms are facing up on the floor with feet flat on the mat in a parallel position.

Steps:

1. Have the student lift all the way up to a seated position

2. Their arms will reach up to a 5th position

3. The student will then open arms out to an extended V position

4. Lower down over the ball

5. Repeat on left side

6. Repeat the beginning section

7. Have the student lift leg to attitude, holding the calf with the hands

8. They will then extend leg devant, opening arms to a V position

9. The student will then bring the leg back to a parallel attitude, arms to 5th position

10. Lower down

11. Repeat other side

12. Have them repeat the whole exercise from the beginning

Focus:

Make sure the student is activating the core throughout and is following the port de bra to ensure a flowing exercise.