This exercise is designed to advance flexibility training in students who are prepared for more challenging stretches. It helps them to perform stretches safely, focusing on maintaining proper alignment and breathing techniques. This exercise is essential for developing flexibility while ensuring the safety and health of the students.

Preparation:

Emphasise to students the importance of keeping their hips square and sacrum pressed gently against the mat throughout the stretch. Ensure proper alignment before they initiate the stretch. The band is wrapped on the leg as demonstrated, never wrap the knee.

Steps:

1. Begin with the devant stretch, instructing students to focus on keeping their hips square. Encourage deep, controlled breathing in through the nose and out through the mouth, coordinating with the music.

2. Transition into à la seconde, taking time to adjust and ensure the pelvis remains square to the front and the supporting leg remains engaged.

3. Gently move into the derrière stretch, reminding students to adjust the intensity if they experience discomfort.

4. Advise performing no more than six slow stretches in each position, with emphasis on recognising their personal flexibility limits without applying force.

5. Repeat the exercise on the alternate side.

Focus:

Highlight the importance of maintaining pelvic alignment and engaging the supporting leg to prevent strain.