This exercise activates students’ core and feet, laying the foundation for ballet excellence by bolstering core stability and precise foot movements. 

Preparation: 

To begin, have students lie down on a mat with their legs lifted and resting on the ball, positioned hip-width apart with their feet in dorsiflexion (flexed). They should ensure that their shins are parallel to the ground. Their arms should be relaxed by their sides, palms facing upward.

Steps:

1. Instruct students to exhale, allowing their chest to comfortably sink downward.

2. As they inhale, have students raise their hips into a bridge position, exhaling once they reach the top. It’s important for them to focus on articulating the spine while keeping the shoulders relaxed and pressed against the mat. Their body should form a straight line from shoulders to hips to thighs.

3. Next the student will move through foot positions—alternating between flexing and pointing the feet 7 times.

4. Have the students gently move their feet in a paddling motion while maintaining rhythmic breathing.

5. Once the student has positioned their feet in the final position, have them stretch both feet, take a breath, and port de bras into 5th position. To complete the movement, the student should carefully lower their spine down to the mat one vertebra at a time, returning the arms to the mat to relax.

Focus:

Emphasise the significance of maintaining alignment and executing fluid spinal movements by encouraging students to visualise their spine rolling and unrolling like a wave.