This exercise focuses on 'contract & relax' stretching or 'Proprioceptive Neuromuscular Facilitation' (PNF), leveraging the body's natural reflexes to enhance flexibility and relaxation after intensive ballet training. This method is particularly effective for cooling down, promoting muscle recovery, and increasing flexibility through controlled stretching.

Preparation:

Have students begin comfortably seated on their mats with long resistance bands ready. Encourage a calm atmosphere to facilitate relaxation and focus.

Steps:

1. Have students place the resistance band under their feet, ensuring that their feet are dorsiflexed and their torsos elongated.

2. Guide students to gently turn their upper torso, pulling back towards the mat while engaging the deep abdominals and obliques, alternating sides four times.

3. Transitioning to laying down, instruct students to lift their legs to a 90-degree angle, then, using the band, focus on gently pulling one leg at a time towards their head, maintaining a parallel alignment.

4. Cue an even hip alignment and controlled movements as their legs rotate and move to the side. Repeat on the alternate side.

Focus:

Stress the importance of maintaining even hips and not forcing the stretches to avoid injury.