This exercise, specifically targeting the iliopsoas muscle group, is a great way to close out your class. This muscle connects the lower spine to the femur and plays a crucial role in hip flexion and spinal alignment. These movements will enhance the flexibility and strength of the iliopsoas, reducing tightness in the lower back and hip areas.

Preparation: Place a half-inflated fusion ball underneath students' sacrum. Ensure students lie down with their legs stretched out and in parallel, engaging their lower abdominal muscles and drawing their rib cage towards the ball.

Steps:

1. Instruct students to slowly bend their right knee, maintaining proper hip alignment.

2. Guide them through an external rotation of the right leg, then return to parallel.

3. Have them use their left hand to draw their knee closer to their body, without tilting their hips or pelvis.

4. Carefully release the right leg back down.

5. Repeat the same steps on the left side.

Focus: Emphasise the importance of maintaining the correct pelvic tilt and engaging their core muscles throughout the exercise.