This is a great exercise to really get the spine moving, creating space and freedom of movement. A lovely exercise to use as a warm up or cool down.

Starting Position: Have the students kneel at the back of the mat with the ball in front, placing the hands on it.

Steps:

1. They will ripple through the spine in a wave-like motion, curving down and extending to return.

2. Repeat 3 times.

3. Have the students extend one leg behind, tucking the toes.

4. Repeat the ripple, bending the knee as the spine rolls down and extending it as the spine returns.

5. Repeat 3 times.

6. They will bing the knee in and switch legs to repeat.

7. The students will return to the starting position and repeat the full sequence, reversing the spinal motion: begin with the extension and return with the curve.

8. They will extend one leg to the side.

9. Have the students roll forward, lengthening through the spine. Return.

10. Repeat on the other side.

11. They will sit on the mat with the legs open in second.

12. The students will roll the ball forward, lengthening the spine. Return.

13. They will then roll the ball to one side, return and repeat to the other side.

14. The student will roll the ball forward to the centre to finish.