This is a relaxing exercise that you can use to conclude your Progressing Ballet Technique (PBT) class. It focuses on releasing tension and stretching the lower fibres of the hamstrings which can hinder full knee extension in développés and limit forward movement of the body. It also emphasises spinal elongation and controlled breathing, beneficial for overall posture and winding down at the end of class.

Preparation: Have students sit upright on a mat with their legs extended in front and their feet in dorsiflexion. Place a resistance band under the soles of their feet and have them hold each end in their hands.

Steps:

1. Guide the students to slowly roll back to the mat, starting from their pelvic floor muscles, and dropping their chin. Encourage them to deeply exhale as they move. The resistance band helps them control this movement.

2. Instruct them to slowly return to an upright position, inhaling deeply and finishing with the chin slightly lifted slightly.

3. Encourage them to elongate the spine and reach forward along the legs with the resistance band moving out to their sides.

4. Have them slowly recover, focusing on deep and natural breathing.

5. Repeat the sequence from the beginning.

Focus: Stress the importance of maintaining an elongated spine and controlled, smooth movements, particularly during the roll back and forward reach.