This exercise will help the students gain flexibility and strength. By engaging the core the students will build the strength needed to support the spine, they will also be working the upper body during this exercise.

Staring Position: Have the student place the mini loop band around the ankle and then twist it to create a figure of eight and then place it over the other ankle. The student will then begin in a 4 point kneeling position with the toes tucked under.

Steps:

1. The student will push through to a downward dog position on demi pointe.
2. Have the student slowly lower the heels.
3. Rise back up through demi pointe then the student will lower back down to 4 point kneeling, hovering just off the floor.
4. The student will repeat this again.
5. The student will then push back in to downward dog a 3rd time, they will then lift one leg back behind them and then lower it down.
6. They will then hover back in to a 4 point kneeling position.
7. The student will then repeat this on the other side.
8. Have the student repeat the whole exercise from the top.
9. To finish the student will end in a child's pose.