This exercise concludes class with a focus on enhancing stability, spinal elongation, and stretching the Piriformis. It aids students in developing a deeper awareness of their pelvic stability while simultaneously encouraging relaxation and balance.

Preparation:

Position the student on the fit ball, ensuring they sit centrally with one leg crossed over the other. Make sure that their legs are externally rotated without applying force.

Steps:

1. Start with the students taking a deep breath, arms released without tension. As they exhale, guide them to lean forward gently, allowing their head and arms to relax completely. Their pelvis should remain stable to maintain balance.

2. Instruct them to recover to an upright position, moving their arms through 1st to 5th position.

3. For the second part, have the student extend their working leg devant, initially supporting the position with their hands. Encourage a flexed foot to promote lumbar spine elongation, then articulate into a pointed foot.

4. If the students are able to maintain pelvic stability, suggest releasing the hands to test balance before lowering the leg.

5. Switch legs and repeat the sequence.

Focus:

Cue pelvic stability and lumbar spine elongation throughout the exercise.