This exercise offers a relaxing and gentle stretch for the end of a Progressing Ballet Technique (PBT) class. It focuses on releasing tension in the body and promoting flexibility. Taking a little bit of time at the end of class to do this exercise is essential for aiding muscle recovery and enhancing overall body alignment.

Preparation: Have students lie on a mat, extending their legs over a fit ball, hip-width apart in parallel. Their arms should be relaxed and wide at the sides of their body.

Steps:

1. Instruct students to gently move their legs to the left side and extend the right leg in parallel towards the ceiling.

2. Then bring the body back to the centre, placing the leg back on the fit ball and repeat on the alternate side.

3. Repeat on both legs, encouraging students to take the leg a little higher, while ensuring their sacrum remains on the mat.

4. Guide them to rotate their legs from the hips and repeat the stretch with rotated legs.

5. Conclude with a bridge and balance in first position.

Focus: Emphasise the importance of keeping the sacrum resting on the mat and maintaining controlled, smooth movements throughout the stretches.