During this exercise the students will be mobilising the spine, building strength in the upper body and gaining awareness through spinal movement.

Preparation: Have the students stand at the back of the mat with the feet parallel and wide, the fit ball between the legs. Roll down through the spine, bend the knees, and roll onto the ball, placing the feet in first position.

Steps:

1. They will lower the chest by bending the elbows and lift the legs, like a dolphin. Return.
2. Repeat twice.
3. Have them roll off the ball to kneel. Place the hands on the ball and open the chest up to the ceiling.
4. They will then roll the ball to one side, extending the spine, then bring it in, continuing into a head roll.
5. Repeat to the other side.
6. Have the students tuck the toes and rise to stand in a spinal curve.
7. They will then bend the knees and roll onto the ball to repeat the elbows-bent sequence once more.
8. They will roll off to kneel and finish in child's pose with the hands on the ball.

Focus:

Make sure the students core is engaged during the dolphin position.