This exercise is really important to develop body control and help students with proper spinal alignment. Its main focus is on mastering arm movements and keeping the thoracic back muscles sliding downwards and not backwards (winging). Ballet students find this exercise extremely beneficial as it helps improve strength and arm rotation.

Preparation: Have students lie on their stomachs on the mat with their legs rotated. They should place their hands on top of two fusion balls while resting their head downwards. The deep abdominal muscles must be engaged to assist to protect the lower back.

Steps:

1. Instruct students to move their hands rolling the fusion ball out to the sides until they align with their shoulders making sure they turn their palms forward.

2. Guide them to lift their bodies (the neck is elongated) while rotating their upper arm inward and lower arm outwards.

3. Remind students to exhale as they lift paying attention to avoid flaring the ribcage. Lower the spine with control.

4. Emphasise the importance of pulling down and outward through the thoracic spine to maintain a straight back and prevent any strain on the lower spine.

5. Guide the student to roll the fusion ball back into the original position, the elbow are wide and not on the floor as they press the fusion ball and lift their upper body. Keep the neck elongated. Ensure the legs remain together and externally rotated.

6. Repeat from the beginning.

Focus: Ensure students correctly rotate their arms and maintain a straight back throughout this exercise. Controlled breathing is also very important. The legs remain close together and externally rotated, as this is early training for an arabesque.