This exercise is designed as a gentle, non-forceful way to conclude a Progressing Ballet Technique (PBT) class. Its primary goal is to ensure students can effectively cool down, promoting flexibility without risking injury. The focus on maintaining square hips and a grounded sacrum on the mat is crucial for alignment and safety, while the emphasis on slow, controlled breathing aids in relaxation and muscle recovery.

Preparation: Ensure each student commences by wrapping the band en dehors starting at the thigh and working down the leg (without the knee). They will then lay supine with the feet crossed in 5th position.

Steps:

1.Instruct students on the importance of keeping their hips square to prevent twisting as they raise the working leg into 90 degrees.

2. Guide students to maintain their sacrum firmly on the mat throughout each slow bend and stretch movement in their personal best rotation, enhancing stability and alignment. This is repeated 6 times in total before lowering the leg to return into 5th position.

3. Encourage a slow, monitored stretch, avoiding any quick or forceful movements to protect muscles and joints.

4. Teach students to breathe slowly and deeply in through the nose and out through the mouth, coordinating their breath with the music for a meditative, calming effect.

5. Repeat on the alternate side.

Focus: Stress the importance of correct posture and alignment, particularly in the hips and lower back, to ensure the stretches are safe and effective.