Single leg balance with free leg in front. 1⁄4 hip twist into a sideways balance with a 1⁄4 hip twist into arabesque.
From upright standing:
Transfer weight to one leg and lift free leg in front of body.
Maintain body tension, with free leg fully extended and arms stretched sideways.
Shoulders down.
Unweight balance by rising on to the ball of foot to twist.
Pivot making a 1⁄4 twist of the hips, keeping free leg pointing in the same direction as before.
Free leg should now be stretched to the side of the body.
Lower support to flat foot and hold wide shape balance.
Unweight balance by rising on to ball of foot to twist.
Pivot making a 1⁄4 twist of the hips, keeping free leg pointing in the same direction as before.
Free leg should now be stretched behind in an arabesque.
Lower support to flat foot to hold balance.
Do not tilt body forwards excessively.
Keep head lifted and arms wide.
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World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
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