This is a lovely stretching exercise for the students, they will be creating length through the hamstrings and also working through spinal mobility. Remember to have the students work within their own range and to never force a stretch.

Starting Position: The students will place the resistance band around the bottom of both feet. The students legs will be stretched a long the mat and the hands will be holding on to the end of the band. The student will be sitting up tall.

Steps;

1. The student will pull the elbows in and open the chest.
2. They will then fold forward over their legs, taking the arms through second to behind the body.
3. Repeat this twice through.
4. The student will then take out one foot from the band.
5. The student will then lie down extending the leg to the ceiling in a externally rotated position.
6. They will then fondu and stretch 2 times through.
7. Have the student place the bottom foot back in to the band, bend the knees down and come back to the starting position.
8. The student will then repeat the whole exercise from the beginning, but will stretch on the other leg.
9. To finish the student will roll both legs over in to a spinal stretch and then roll back down through the spine, hugging both knees in to the chest.