This is your advanced level course lesson three. In this lesson we will review three exercises. Okay, so the exercises getting more and more challenging, just take your time and practice enough until you get a comfortable way to do the exercises. Okay, so let's start with the first exercise leg pull up, we will be on our back here. Okay, we will start from the sitting position. So I want you to first come on your sit bones here and then stretch your legs forward, okay, so your feet are relaxed here.

And so this is the position of your legs for the starting position. And let's have a look at the hands and arms now. So here I have my shoulders tight, open my back straight. So I will put my hand just in the same level, then my hips and a little bit further. Okay, so Just here, and the other one is war thing. So, see how you feel in this position.

If you have any wrist problems shoulder or neck problem, just avoid doing this exercise, okay, even if you modify it, you might still have a problem. But if you feel comfortable, but just a little bit, maybe not well positioned, you can try to do the exercise on your forearms by the support of a yoga brick. Okay, just put a yoga brick here so you're lifted and staying like this. If you have no problem, just bring your hands on the same level than your hips. Okay, so here I am not so far like this. If you're so far, you see you cannot do the position of your hands correctly.

So you are in a good angle, and my arms are straight. So I'm not bending my elbows like this. Okay, I'm up. All right. So if you are comfortable with this position, let's see the whole moment how it is so just for a while Just stay relaxed and let me show you the exercise. Okay, then we do together.

So once I fixed my position here, okay, we then inhale, I will lift my hips up to the ceiling. So let's see how this looks. So inhale, lift. So this is my position. So here, I'm not doing this, okay, I'm lifted from my hips and I don't drop my hips. Alright, so then within inhale, I will lift my right leg up, and exhale down.

And then for the same for the other leg, inhale, up, and down. Okay, so let's go down and start the existence together. So again, put your legs in good position, they're just a little bit open. Okay, your feet have relaxed here. So bring your hands behind your hips here, so they're aligned with your hips, your arms a stretch, okay, they're straight and straight. stretched, shoulders wide open and platform ears.

Avoid doing this. Just press yourself. Okay? So you are in very comfortable position in this way. So from here, slowly we start to lift the hips up. So take a strength from your arms and lift hips up.

Okay, so you're in your reverse plank. So we did inhale, without developing your hips down, lift the leg up, and exhale down. Okay, one more time. Let's do the same, like, inhale up. So when you're here, don't drop. Okay, keep it up.

And exhale down. Let's do the other leg. Inhale up, and exhale down. The other like, inhale, up. Exhale, don't keep your abs engaged all the time and watch forward. Be careful to the position of your head.

Inhale up. Exhale, don't last time. Inhale, up, exhale down and come on. Your sitting position. So this exercise help you to strengthen whole body. If when you do the exercise, you will feel actually everything is really engaged your arms, your legs, your hips, your abs.

So it's a wonderful exercise to strengthen your whole body. It's a challenging one. So just don't push yourself if you have an issue in your wrist, elbow, shoulder neck, just avoid this exercise. And if you're comfortable, and if you have no problem, just try to support yourself with your forearms. Okay, just practice and you will do better and better and at the beginning, maybe also the range the motion of your leg might not be so high. Just keep it low.

Okay, when you lift your sorry, when you lift your leg, just lift a little bit and down. Okay, don't try to bring it up. By the time you will get used to and you will be doing more and more comfortably. Okay, so let's check. The second exercise is Jackknife is also one of my favorite because the legs again will be rolled over the head. It's a challenging one again.

So now let's see step by step how to do this exercise called Jackknife. So let's learn your back. So I will sit a bit here. So just to make sure that you see my legs, so I lay on my back. Okay, so just watch me doing monster exercise and I will guide you step by step. So I'm on my back here.

Okay, I have comfortable position here. my pelvis is parallel to floor. So again, here, my arms, or my palms quite attached to Matt. Okay. And during the whole exercise, my court stays attached to Matt, imagine your glute from your core. Okay?

So avoid hiking your shoulders. Alright, so we Inhale, I bring my legs up. And once I find my position, I bring them up to the ceiling. Okay. Now with an inhale, I bring my legs overhead. And I see my knees here.

So I'm parallel to floor. Now we then exhale, I lower my legs down to the floor, Exhale, lower. Okay, don't go on your next on your shoulder blades. Now exhale, I lift my legs up to the ceiling here. And now inhale, I start to roll down slowly. So stay on the map, your shoulders are not moving and down.

Okay, this is your move. So here, let's do one together and then I will guide you for the for the optimal position for this exam. Okay, so the lay on your back, place your hands and palms beside you. Find your pelvis is parallel to the floor. Okay? Once you already bring your legs up to tabletop position, and if you're ready to bring them up to the ceiling.

Wonderful. Now within inhale, take strength from your arms and roll your legs overhead. Once you're in this position, make sure you're watching your knees. Okay? Now, excellent. Lower two legs down, just two legs and touch the floor if you can.

And from here extra, bring the legs up to the ceiling. Find your balance, not Inhale, slowly roll down with the control. Keep your shoulders on the mat. Don't hike your shoulders and Okay, so that's the move. So if you feel called First of all, so one more time. Okay, so lift the legs up.

Okay, now inhale, bring the legs overhead, parallel to the floor. Exhale, load to the external, push the floor. Inhale, bring the legs up to the ceiling, stillness, shoulder blades. Now exhale, slowly roll down with control. Keep your shoulders on the mat all the time and down and bend your knees and put on your mat. Just relax here.

So here, again, in this exercise, the most important is that you keep your shoulders and core stable on the mat. Imagine you're glued and you cannot move. Okay, so there's a lot of work for your arms as well because you will take strength from your arms to pull yourself to roll yourself up and when roll yourself up, use your apps, engage them and pull them. Okay, pull them So, don't, don't talk them up like this, just pull them in. So this will give you a room to do the exercise easier. And once you roll your legs over the head, make sure you don't go on your neck, just stay on your shoulder place, even if you can do more, just don't stay there.

Okay. And once you're, once your leg is over your head, just load them to the floor. And if you can touch just touch otherwise just don't force yourself and then bring the legs up and slowly roll down. It's a challenging exercise, just keep practicing. Okay, so let's see our next exercise sideband legs kick. So this can be also challenging.

So we will start this exercise on our knees. So just take the same position like me, okay in the middle of your mat. So this Exercise again is helps to strengthen the whole body everything is working in this exercise. And if you have any shoulders, neck or wrist problem, just avoid doing this exercise okay? And if you have difficulties to bend yourself because we will be bending, just use a towel under your hand or a yoga brick. So like this, you will have less room to bend your side and your body to the side because we will be doing this.

Okay, so if you're a bit higher, then it will be easier. So let's see how to move it. Okay, so I'm on my knees. My legs are hip width apart. So I'm not here like this. And they're not close like this.

So just aligned with my shoulder and hips. Alright, so my legs are on the floor attached. And let's see the arms now. So my core is quite straight up, my shoulders wide open and my arms are open. They're also parallel to the floor. Okay?

They're not here. Neither here just parallel to the floor. Okay? So once we have this position, okay, just watch me doing Ross. Once I fixed my position I slowly bend to the left and I try to touch my mat But you see, I cannot because both of my legs are on the mat. So while I try to touch my mat and lift my right leg up and make it straight, okay, so here when I'm in this position, make sure you are not going forward like this or back like this, okay, try to keep in line.

So here I have if you notice here, you have a well alignment with your knee and my arm is not quite like this here. You see now this is not correct to see my leg not correct. So I have to be up. So this is Light in my hand is aligned with my knee and it's traitors work. So here, it's important not to drop the shoulder like this, otherwise you will hurt yourself. Just push yourself up here.

Okay? Then I bring my other hand. So here I should be aligned. So this shoulder, this shoulder in my hands should be totally aligned here. Okay? It's too much like this.

Just bring it back. If it's too much like this, just find the good place. Okay? So once I'm aligned and touching my mat, now I lift my leg up. Okay, so this is the position. So from here, we will click forward, and back, and forward and back, very small kick, forward, and back.

Okay, so let's do this one together. So set up your position. So bring your knees on the mat that he pulled apart, okay. So from here, open your arms. Might be also helpful if you use a mirror so you can see where your arms and legs are. Okay?

So let's try one together. So my legs on the floor, arms open, so it's slowly bent to left. And while I'm trying to touch my mat, I lift my leg here and I touched my math. Then I control I check my shoulders and arms where they are. So here I have my degree. Yes, my arm is aligned.

Yes, shoulder back, the other shoulders also back, arms open. Okay, so once I have a nice position here, I lift my leg up. But before that, just make sure if your neck just don't drop your neck like this is aligned with your spine. Okay. So, uh, left, lift my leg up, flex my food. Inhale, kick, forward, and back.

Kick forward, and back. Forward, and back. Let's do one more time. Forward, and back. Put your leg down. Come on your knees.

Great. So let's continue with the other side. Now, don't lose your position, bend to the other side. Okay, while you are touching to your mat, stretch to the leg out. So let's check the position here. I'm not doing this am lifted.

I have a nice 90 degrees here. My head is aligned with my spine and my arm is parallel with the other one. Okay. So from here, lift the leg up, flex the food and inhale, kick forward, and back. Kick em back, kick, and back. One more time, kick and back and bring the leg down and stand up and bring the arms down.

Okay, so this exercise is really, really advanced and really challenging so don't vary if you cannot do it at the beginning. Okay, try to keep the kicks Very slow and very small. Don't push yourself to bring like so much forward, because here the point is to keep your core stable. So as long as you keep this body stable, you can go further with your leg. This way as you start to lose your balance or tend to do this move, just stop and don't bring your light more forward. Okay?

So just keep practicing these three exercises and I will see you in the next lesson.