Okay, so let's start our first lecture for beginning level lesson one. And in this lecture we will see three exercises. So we will start very slowly. As you believe that you have reviewed the section one already the important information that you have to know before starting your exercises. I just want to remind you, again that stay safe during the whole exercise. If you have any pain, or if you have any discomfort, please stop doing the exercise immediately.

Okay, so let's start now with our first exercise. So slowly, I want you to come on your back here so we lay down. Okay, so in this first exercise called hundreds preparation, we will work out to prepare our body and To kind of warm up our body, okay, so let's start with the first exercise and let's take our starting position. Alright, so now you are laying down in your natural position, okay, so your pelvis is parallel to floor, your legs are bended. So here you have a nice 45 degree angle, your legs or your hip with a part. So you are not like this and you are not like this neither so they're just a little tiny bit open as your hip width.

Okay, very good. Now let's check the position of our core from our neck to pelvis. So here I want you to feel your pelvis by placing your right palm to your right bone just here in your left palm to your left bone. So like this, you are feeling your pelvis and check If it's parallel to floor, so if you aren't like this is not good. And if you are so much on your back is not good neither. So find that neutral position that you feel comfortable.

Okay? So once you've fixed your pelvis, your legs Okay, so let's check how is the position of your chest and your abs. So here we are looking at a very natural position as well. My chest is pressed and close to Matt. So I'm not touching my chest like this. Okay, so it's down and your shoulders are wide open and close to your mat and they are far from your ears.

So avoid having this. Okay, so as we review in section one, this is your natural position. And this is how you have to keep your position during exercise. Let's check our hands now. So at the beginning, our hands will be beside our badly okay and later on when we do the exercise, we We'll place our legs and our arms. Sorry, a little bit higher than the math just like this.

Okay, so let's see together now how to start our first exercise hundred preparation. Great. So I want to take an inhale here and bring your arms overhead without changing the position of your whole body. Okay, just focus on this. Keep the same position and inhale, bring the arms overhead. So again, don't hide your chest, chest is not like this.

Keep the chest and same position. And exhale, bring the arms beside your body. Again, inhale over the head. And exhale, bring the arms beside your body. Great. So now we will do one more time.

Bring the hands over the hat. Now this time with an exhale, I want you to move your hands beside you, buddy. But at the same time, I want you to lift your ribcage and head up slowly. Make sure you are not lifting your neck but the rope and the movement is coming from your ribcage. Okay, so let's do one together so you inhale, keep the abs engaged. And exhale, slowly roll up together with your hands and arms.

Until this level, perfect. So we will continue the exercise from this position. Just make sure your shoulders are not here to stay relaxed and down. Your hands are hoovering the floor. Just hear your legs on the mat. Great.

Now keep your abs engaged here. Now with an inhale, we will pause your our arms five times. Inhale. Exhale. Inhale. Exhale.

Keep doing it. And here when you pose your arms are straight, not bending your elbows or not arms, hands moving but the whole arm is moving. Inhale. Exhale. Inhale. Exhale.

Inhale. 2345 exhale. 2345. Inhale. Exhale. Inhale.

Exhale, continue posting. Keep your rib cage lifted. Keep your abs engaged and pulse to 345 exhale 2345. Inhale Exhale. Inhale plus five. Great to hear and bring your head down and shoulders down slowly and arms down.

Great. So in this exercise, the few important things that I want to underline is when you lift your ribcage here, your sight is in your knees level. Okay, so my head is not up there. So I'm not squeezing like this is just my ribcage is lifted from here and my eyes in my knees, okay. So make sure you have comfortable position here for your neck. If you feel discomfort or problem with your neck, too.

Place a towel under your neck. So like this, you will reduce the pressure on your neck. Okay? Just be safe and be careful. And the other important thing here is when we lifted the cage up in the hands and arms up, keep the arms straight all the time. So don't bend your elbows, or when you move your arms, try to keep moving the whole arm here.

So this is not good, or this is not good. So the moment is from your shoulder, like this. Okay. All right. And the next important thing is your app. So you will see that when actually lift your body like this, it's quite challenging, right?

So if you keep your apps engaged here, so this will give you strength to keep your ribcage up, okay? So try to keep your abs quick During the whole exercise here, okay, so then we try one more time with taking all these points into consideration. So I am inhaling and bringing my hands up. Okay. So my arms that's right shoulders relax. And with an exhale, I lift my ribcage up.

So I'm in my optimum position my eyes on my knees. My app is engaged. my ribcage is up and hand straight. So here it pulls 12345 fastballs with an inhale and five pulses with an exhale. Okay, so that's how we do this exercise correctly. Alright, so now let's relax for two seconds and we slowly roll up And becomes our seating position.

Great. So this exercise we will be working on our spine mobility, it's a good exercise and a good start for them the full exercise which is called roll up, okay, but here we will be doing the modified version for you to get used to the exercise the normal one. So, that's a very easy exercise but you will see again that your abs are quite working a lot. And at the same time, you will see your spine is also very mobile and working. So let's set up our starting position for this exercise. So you're sitting on your sit bones, so you are very tight here.

You are straight. Okay, you're back straight. Your legs are hip width apart. Again. I'm not opening my legs like this and they are not attached neither. They're just Little bit open in the same with the new your hips, okay?

And your feet, so your feet stays on the mat all time. So don't put them up like this. Okay, they're always on the mat. And here you have a nice 45 degree. And that's the position of our legs during the whole exercise. Well, let's move forward, my pelvis is stable here.

I'm at the very top of my sit bones. So I have my balance, okay, and my back is straight. Now let's check the arms and shoulders. So my arms optimum position is my arms are parallel to the floor, okay? And my shoulders are far from my ears. They're straight up and open, in my arms straight.

So avoid doing this. Okay, try to push them up gently. So that's your starting position for roll up modified. So, let's start During the exercise, okay, so try to keep this position focus on what you're doing. Okay, concentrate, and lonely, I want you to inhale and move forward. Inhale and look at your feet and exhale, come back to the starting position.

So while you move here, don't hide your shoulders, keep them in the same level. Now within exhale, we will go back, but when we go back, we curve nicely our points so we give him a T shape. So exhale, curve your back. You see the curve shoulder still here and slowly go back. When you reach your maximum, stay here and come up to the beginning position. That's all that's the move that we will be working on.

So let's do it again. So your abs are engaged all the time. Okay? So you squeeze your abs here and parallel. So inhale, curve your back and go back. When you reach your maximum, stay here and come up with an exhale.

Okay? So if your arms and shoulders not comfortable, just place them on your knees, okay? So let's try one like this. So inhale, I'm curving my back and exhale, I wrote down. I reached my maximum. And exhale, come up.

Very good. Inhale, roback and exhale up. Keep your balance feet are on the mat all the time in hair rollback. an exhale roll up. Very good. So if your hands and arms doing good, just lift them up and try again.

Inhale and exhale up. Just focus on the move. Inhale back. And exhale. Inhale back. Up.

Very good. One more time, inhale, annex. So keep your abs engaged. Don't forget shoulders down. Inhale back. And exhale up.

One more time. Inhale back. And exhale up. Great. Now bring your hands beside you. And that's how we do this exercise.

Try to repeat five maybe or 10 times to reach until a good level for you until you feel comfortable doing this exercise. Okay, so let's move to the next exercise. So let's move forward, okay? Because we will be rolling back. So in this exercise cold, it's rolling like a ball. And we in this exercise, we will be working again, the mobility of our spine.

Okay, so this is a good exercise for our spine. Also, we will be using our app. So that's also a great opportunity to work on your abs as well. It's not very challenging this exercise, but it's a great way to flow with your body to move with your body and see the mobility in your spine. Okay. So let's start with finding the right starting position of this exercise.

So here I move forward. Okay, so this time, my leg My feet are a little bit closer to my hips. Okay, so I have read I have reduced my angle here. So my feet are together, you can just open them a little bit, my knees are aligned. Okay, and my hands are on my shin, just here. So when I hold my shin, I'm not squeezing myself like this.

So I'm just very neutral, open, and my elbows are slightly bended. Great. Now let's check the position our back and shoulders. So here, when I'm in this position, my back is straight, my shoulders are open, and my hands on the shins. When we start to do the move, we will take a shape of a little ball and we will give a little curve to our back that helps us to move easily. Okay, so from this point Just watch me doing once.

Okay, then we will do together. So I'm lifting my feet one by one off the floor. So here's a bit challenging because you have to keep your balance here. Okay, so you have to really find a good balance on your seat bar. Once you find your balance, we will concentrate on our move. I was like the curve my back.

Okay, so now my eyes is in my knees, my neck is more close. And from this point with an inhale, I will roll down, inhale and exhale, Excel up. And I find my balance here. Right, so this is the move. And before I'm before a start to the next row, it's very important that I find my balance here first, and I'm not touching my feet on the floor. So there's two up the floor, and I'm balanced.

Now I'm ready for the second row. So take a position with me. Okay, and we do the second one together. Okay? So your legs are lifted together your hands on your shins. Great.

Now when inhale, I kill myself. I squeeze my apps in however back, an exhale up. Good. I find my balance back here. One more time, inhale robot. And then exhale up.

So my shoulders are still in the same position. Inhale. And exhale up. I find my balance in her back and excel in hell robot. Next up, one more time, robot and excel up in hell robot Except last time in have robeck and it's still up. Very good.

Now I touched my feet on the floor and I relax. All right in this move, it's very important that you don't go so much on your neck. So when you wrote down, pay on your shoulder blade and do not go on your neck so much because you will hurt your neck. Okay? So the optimum position for this exercise is to keep your position stable, okay, in this waste table during the whole exercise, so try avoiding opening your legs or you know to move your body. It's difficult to keep your balance at the beginning, but if you practice you will find the balance and you will be able to do the exercise properly.

And same for the the other two exercises, try to repeat them Stop this video and just try to repeat more and more and more until you find a comfortable version for you. Try to keep in mind that you have to be safe at all times. So if you have any pain or discomfort please stop doing the exercise. Okay?