All right, so let's continue with beginner level course lesson five. Let's come back to the beginning of our map here. Okay, so we will do one exercise in this lesson, and we will also do a little bit stretching. So let's start by lifting our arms up to the ceiling with an inhale. Okay, so here the important point is that my arms I'll just come in the middle for now. So my arms are very straight, and they are in the same level than my ear.

Okay, so my arms are not here. And my arms are not open, on neither lower, okay? They're just very aligned with my body. And I'm looking forward so my head is not they're not there. Okay, so I'm quite aligned here. Just see me from every angle.

Okay. And from side is like this. So my feet, let's look at the feet. So your feet are parallel to each other, okay? And your legs are hip width apart. So avoid opening legs like this, you see, they are further open from your shoulder level.

So they should be same level than your hips. Just a little bit open here. Great. So this is our starting position. Okay. So from this position, we will be rolling down slowly.

So be careful because it's very common that when we start to roll down like this, people usually tend to move the arms before the body. What I mean is that so the role we want to do is like this. You see my arms following my spine, but usually what happens is that because when you don't concentrate, so your arms is going much faster than your birthday. So what happened is this you see So this is not what we want. What we want is that arms as if you have a lock here, okay? And your arms are following your body.

So let's try to do one together. Okay, just focus on the move. Now we then inhale, I start to roll down. Okay? We're slowly, one word at a time. So when I wrote my neck is also following my spine.

And when I reached my mat here, my eyes are on my knees, okay? So if not just close your head and look at your knees. Alright, so if this is so hard for you, you can bend your knees a bit if you have tight hamstrings, okay, this if you're like, this is no problem at all. Alright, if you can just stretch. All right, now let's walk forward on our hands. So one, two, and three.

All right, so I'm halfway to my exercise now. So here I want you to put try to put your feet on your mat completely. If you cannot, don't worry, just stay on your toes like this, okay? So if you can just put your feet and from this point, make your head and neck closer to your legs. So you push back and you get a nice triangle shape here, you see. So you we are stretching our back here.

Okay, so if you cannot just don't push but just try to stretch yourself back. Okay, if you need to bend your knees is okay, just bend and stretch back. Alright, so once we stretch, then we keep walking until we reach our plank position. Okay, so we will do some push So, from this point, I want you to bring your knees on your mat. So we are modifying this exercise to make it suitable for beginner level. Okay, so from this position, I want you to check where your arms are because it's important that your arms are aligned with your shoulders.

So if the arms are soft for like this, you see the angle here I have quite a large angle and my hands are far from my ears. So this is not what I want I want is my arms are straight and my hands in the same level than my shoulders. Okay. So once we set up the position of our arms, let's look at the legs. So in this exercise, because we will do push ups you need to have a have the good angle, okay. So we will try one and see how it feels and then based on that, we can adjust the position.

So my legs are hit with a pause. Okay, there, they are not so close to my arms that a little bit back. So this allows me to do the push up. Okay. So within inhale, we will bend our elbows and slowly go down the push up. So inhale, down.

Exhale up. That's it. So if you feel comfortable with your legs, keep doing. If your legs are not comfortable, just adjust them back or forwards. Okay, find your own position. Now let's do two more times together.

Inhale down. The next up, inhale and exhale up. Very good. No, come back to all fours here. And touch your toe. Okay, now lift your knees up so you are in the triangle position.

Come back to this position. Okay, put your feet down. Now slowly walk back on your hands. Very slow. Now you're completely on your feet. Okay?

Close your neck and watch your knees. Great. Thank you for a few seconds. Most learners roll up with one vertebra at a time. And don't change the position of your arms slowly come up, really slow, head is still closed. Coming up, arms are following my spine, my head is still closed.

And I slowly open my head and I come back to my previous position, the beginning starting position, okay. So from here, you just sweep your head. Hands and finish the exercise. So here in this exercise, it's what what is important is the roll down. Okay, when you roll down, make sure that your spine is where your arms are following your spine. So avoid this movement, okay, the shoulders are very stable and they're not moving at all.

So then when we are on the mat, then just find a comfortable position for you and start to do the push ups. It can be a bit challenging if you have weak arm muscles but doesn't matter just with the practice, you will have the good level for you