Okay, so this is your intermediate level course lesson two. So we will review three exercises in this lesson. And if you have already done less than one, just make sure that you are doing well with those so we can go to those exercises. So let's start with crisscross. Okay, so let's lay down on our mat again, same position again as usual. Okay, so take a position, comfortable position, your head, your hips and everything.

So, once you find your point, right position, just check your pelvis again if it's parallel, Okay, very good. And in this exercise, we will be working our arms, legs, apps, and everything. Okay, so a lot of synchronization in molt. So just keep focus And let's see what the legs are doing in this exercise. So, I want you to lift your legs one by one up, okay? 90 degrees here.

Just avoid doing this. Okay? Each time you feel like doing this, just push them and bring to 90 degrees. Okay, so you have a nice night, two degrees here. So let's, this is the position of our life. Okay, let's see the shoulder, neck and arms.

So, slowly lift your head and rib cage up. Okay, and place your hands behind your neck and your head, sir. All right, so you can place your fingers here as well if, if it's comfortable, you can also keep working like this. This avoids you to pull your neck Actually, there was you keep your hands like this. So from this point, my elbows are open white. So we will be doing a cross with our elbow and leg So just watch me doing one time.

So I engage my apps. We don't inhale, I rotate my torso to left, not my elbow. Okay, my torso to left, and I bring my right leg to my left elbow and at the same time I stretched the other leg out. Okay, inhale. I come back to me though, and accept the other side. Inhale, middle.

Exhale, other side. Okay, so try with me now. Take your position. Okay. So once you're ready, focus on your right and left. So first we move to the left side.

So rotate your torso to the left and bring the leg in a stretch the other night out. Inhale, exhale, switch. Inhale, turn. You can alternate your breath and try Okay, different One more time. And last one, see here, put your head down and legs down one by one. So this is quite challenging because your app's working your legs moving, you have to keep your head up.

So just keep practicing okay? And if you have any discomfort in your neck and shoulders, just take your total place under your neck and just work with the legs. Okay, like this just like this. So just be aware of any pain you might have. All right, now after this exercise we go to the second one now just slowly roll up. All right, actually, this exercise is a very funny now the one we will do I really like it.

I hope you will enjoy as well. So let's see In the beginning, the beginning of our mat here. Okay. So the name of this exercise is open, like wrecker, okay. So it's kind of also funny, you will see you know how we will perform the exercise. And so let's get let's start with the starting position.

So it's similar to rolling like a ball. Okay, so my feet are on the floor for the moment, my hands are on my sheet. Okay, so my legs are not so open, but not attached neither. So just a little bit, and my legs will my feet is a little bit open. Okay. So first let's start with the modified version of this and see how you feel then we go forward for more challenging version.

So let's see the situation of the position of our back here. So here I'm sitting quite tight. Okay. And we will start when we go back and roll back, we will curve our back like we did in Rolling like a ball. Okay, so first I start like this, and then I will curl my back. So just let me do once just to show you the exercise that we will do together.

Okay. So inhale, you lift your right arm, so Excel, lift the other leg up. So here in this position, my back is quite straight here. So I'm not doing this yet. Okay, so I'm still here. So here I find my balance.

And I'm sitting on my support and I'm balanced here. Okay, my hands behind my knees. my elbows are wide open and bended. So from this point, I will slowly bank my back. We didn't inhale, I will roll back and exhale up and come back to my six ball and straight my back up immediately. Alright, so I took keep my balance and I go to second roll.

So that's two from beginning to take your place with me. Put your put your legs together. Okay, they're a little bit open your back is straight up your hands behind your knees. Okay? Now slowly then inhale, first lift your red light up. So once you're good here, once we have your balance, lift the other leg up.

Okay, now it's getting more funny because we have to keep the balance here. So make sure that your back is straight, like this. And I was open. So now we didn't inhale this low, mature. Slow, turn our back and roll down and exhale up and keep your balance. Don't put your feet on the floor.

Okay, and when you roll down, don't go on your next day on your shoulder blades. Let's do one more time. Inhale robotic Fill up. Wonderful. Keep your balance. One more time.

Inhale and exhale up. Okay, one more time, inhale back and exhale up. So he tried to keep the position of your life, they're not moving from your knees, okay? And put your leg down. So if you're comfortable with this, let's add more challenge to this exercise. So let's first place our hands on your shins, this time, not behind our knees.

Okay. So there are two ways to hold your legs here either from outside Okay, just I will show you like this. Either from outside like this. Or from inside, see which one you feel comfortable. Me I prefer like this, but you can also do like this if you feel more comfortable. Okay.

So once you hold your way next, no matter how How you lift the feet up. So you're sitting in your seat bones here balance, okay, let me just turn again. So I have this position here, okay? Or this depending on what you want. So I hold like this, so we don't inhale, I lift my right leg up and exhale down. And now the other leg up and exhale down.

Okay, so you can also hold from here, so less to wants from outside. So inhale up. Exhale down, keep your balance. Inhale up. And exhale down so your back is straight, just the legs moving. And lastly, we have we lift both legs up.

Find your balance, hold your legs well. Okay, now we then inhale, cure. Inhale, roll back and excel up and find your balance. Okay, one more time. Inhale, roll back. And exhale up.

Find your balance before doing the second roll. Inhale robeck and exhale up. Find your balance here. And inhale, rollback. an exhale up. And one more.

Up and find your balance. Very good. Last time, inhale robotic. And exhale, up, stay here. Bring your feet on the mat and just relax. So, in this exercise, actually, we are working with the muscles here in your hip flexors.

And also with the spine mobility. You actually there is a lot of going on also in this exercise, don't worry at the beginning. If you cannot Keep your balance just continue doing with the modified one. And once you feel comfortable, you can go ahead and add your legs as well. And with the time you will actually try when you try more you will see that actually you will be more capable to keep your balance when you especially roll up. Okay, so keep practicing.

And the last exercise in this lesson is point twist. So first I will sit like this, just to show you the position of my legs. Okay. So I'm sitting on the very top of my sit bones. My legs are straight, and they're attached. Okay, my feet are attached together.

Alright, so if this is too difficult for you to sit like this, you can place a pillow or a towel just under your hips like this. Okay, so this makes your hip Higher so it will be easier for you to keep your legs like this. Okay? So if you feel better like this, your back should be straight. Okay, so I'm not doing this, my back is straight, my legs are stressful here I have a nice 90 degrees angle. Okay.

So if you get to position, let's see the arms. So I set my legs again. So the arms will be wide open and parallel to floor. Okay? So here avoid hiking your shoulders like this. So you see it's very stiff, so put them down, okay, and don't drop your arms like this, because we will be tired and you may want to drop them but just try to keep them up like this all the time.

Okay, so let's now Okay, I will keep this angle. So let's move to the exercise so my feet are closed. So we didn't inhale. I turn right when I reach my maximum Twist and come to the middle. Okay, to the other side, inhale, twist and to the middle. So when you twist, try to keep your feet together so they're not lifting from the floor like this.

Okay? So let's do one more together with an inhale. Excel me though. This is faster. Okay. Focus on your feet and keep them together.

Good. One more time. Twist, twist, and middle. Now bring your hands down and relax your shoulders and legs. Okay, so the reason this exercise is more challenging than the previous sitting exercise is that your legs are closed. So actually, you have to push your muscles your abs.

More to keep your yourself in balance, okay? So if you have any pain in the legs or if you cannot keep this position, don't worry just to once that or you can also bend your knees at the beginning if it will help and just try to do the exercise with the bent knees at least to understand the move and to prepare yourself, okay? So just don't worry, keep practicing and I will see you in lesson three