This exercise is a crucial part of the PBT session, aimed at relaxing and stretching the muscles after intensive training. It focuses on elongating muscles with calm concentration and will help students activate their oblique muscles, and maintain hip alignment. It's an excellent way to ensure their muscles are properly cared for post-class, aiding muscle recovery and reducing the risk of injury.

Preparation: Have students sit with an elongated spine and place a resistance band underneath both feet.

Steps:

1. Guide them to pull and twist their body backwards, then return, activating and lengthening the oblique muscles. Repeat on alternate sides.

2. Instruct them to lay down and remove one foot from the band. Have them bend the other leg with the foot flexed, and then slowly unfold and point the foot on full extension.

3. Lower and raise the leg a little higher, ensuring hip alignment is maintained.

4. Have students rotate the leg and execute 2 small rond de jambes, returning to parallel.

5. Unfold the leg and return it to the mat before switching legs. Repeat on the alternate side.

6. Conclude by using deep abdominal muscles to sit up.

Focus: Stress the importance of maintaining an elongated spine and stable hip alignment throughout the exercise.