This is a really lovely exercise to get the students moving and working the mobility in the spine, they will also be working in to a hip flexor and hamstring stretch.

Starting Position: Placing the resistance band at the front of the rib cage and then crossing it at the back, the student will take the end of the band in each hand and lower down in to a 4 point kneeling position.

Steps:

1. The student will perform 4 cat/cows.
2. They will then take one leg out to the side and raise the opposite arm up towards the ceiling.
3. Have the student thread that arm through the other arm, reaching it towards the leg on the floor.
4. Repeat this sequence on the other side.
5. The student will then bring one leg forward into a lunge, opening the arms out in to a small second (palms facing up)
6. They will then lunge again with the foot slightly turned out.
7. After the 3rd lunge the student will rock back in to a hamstring stretch with a flexed foot.
8. Have the student repeat this on the other side.
9. To finisy the student will reach forward in a child's pose.