This exercise enhances pelvic stability and muscle flexibility. It aids in the post-class cool-down by gently lengthening muscles, helping students gradually maximise their flexibility while maintaining proper pelvic alignment.

Preparation:

Have students begin by lying on their backs on a mat, with a soft fusion ball placed under their sacrum to ensure pelvic stability. Arms should be positioned in demi-seconde with palms facing upwards, and legs in 5th position.

Steps:

1. Instruct students to exhale while extending the right leg forward (devant), noting that the extension degree will depend on their individual hamstring flexibility.

2. Encourage students to lift the supporting leg off the mat to form a straight line from head to toe, maintaining pelvic alignment via the sacrum's even distribution on the fusion ball.

3. Guide them to slowly rotate (helicopter) their legs around, ending in the same pose but on the opposite side.

4. Have students return to the starting position, now with the left foot devant in 5th position, and repeat the helicopter motion to the left. Execute 4 times in total.

Focus:

Highlight the need for steady pelvic alignment throughout the exercise to protect the lower back and enhance the stretch's effectiveness.