This sequence offers a comprehensive cool down, focusing on the relaxation of the spine and the stretching of the hamstrings, crucial for a proper cool down at the end of a rigorous class. It aims to ensure students leave the class feeling elongated, relaxed, and with minimal muscle tension.

Preparation:

Ensure students are comfortably seated on mats with resistance band placed underneath both feet. Encourage a calm and focused atmosphere to maximise the benefits of this stretching session.

Steps:

1. Begin with students sitting upright on the mat, placing the resistance band under their heels, keeping their feet flexed and in parallel.

2. Instruct students to curl down through the spine, extending the arms and the band to the sides, encouraging them to focus on rolling through each vertebra.

3. Guide them to breathe in as they lift and exhale during the roll down and inhaling to return to an upright position.

4. Encourage students to extend their spine and reach forward, adjusting the band behind them for an enhanced stretch.

5. Progress to laying down, bending and extending legs to 90 degrees.

6. Guide them to release the left leg from the band down to the mat. Move the right leg into their personal best 2nd position, incorporating gentle rond de jambe movements en dehors while keeping their hips square.

7. Instruct the students to change legs and repeat this movement with the left leg. Sit up and repeat in full adjusting the rond de jambe en dedan.

Focus:

Stress the importance of maintaining square hips and a grounded sacrum throughout the leg rotations.