This exercise is perfect for warming up the body and getting students into the PBT mindset. It is the first step to help students with their side & forward bend with the correct technique. 

This exercise also focuses on the importance of arm shaping, port de bras coordination and good posture. This warm up is not just about moving the body but getting students to understand the importance of good posture and body alignment which is key for any dancer.

Starting Position: The students sit on their mats with their legs bent in the figure four position with the right leg forward. Hips should be square to the front and sit bones are evenly placed on the mat. Students can use a towel for extra support if needed.

Steps:

1. Starting with a straight back, head slightly forward. Eyes down.

2. Lift the eyes and turning the head to the side, following the left hand into 4th position above the head.

3. Slide the right hand sideways while the left arm slides along the fusion ball. Sit bones should be even.

4. Sit back up straight, following the left arm as the port de bras continues towards the left side.

Repeat the port de bras with side bend.

5. Stretch the legs out facing the side, roll the fusion ball down and up the legs. Students should only go as far as their flexibility allows. Repeat this movement.

6. Turn to face the back of the room and repeat from the beginning on the alternate side.

7. Roll through the spine laying supine while adjusting the fusion ball over the head and move the legs into tabletop position.

8. Twist both legs towards the right side while maintaining the tabletop position. The arms open wide with the fusion ball held in the left hand. The head and eyes follow the fusion ball.

9. Return the legs into tabletop position and the fusion ball over the head.

10. Repeat the twist movement on the alternate side.

11. Finish with the legs hugged tight and relax.

Key Points to Remember:

1. Students should keep the hips square and sit bones even throughout.

2. Ensure fluidity in the port de bras and the neck muscles remain relaxed.