Welcome back. This is your intermediate level course lesson three. So we will do two exercises in this lesson. And let's start directly with our exercises. So, first come on you're prone position. Okay, lie on your chest.

All right. So let's find a comfortable position here. So today we will swim on our mat. So let's first see the optimum position for this exercise. Okay? So, I want you to put your chest on the mat, okay?

And bring your arms overhead just like this. Alright, so you'll have find when you find a comfortable position here, okay, just I want you to focus on your arms and legs first. Okay. Just see the people position and how they are positioned during the whole exercise. So, my arms are not open like this okay and they are not attached to me that it just gives nice reshape here, okay? And same for my legs here.

So they are touching the floor, okay, my legs are touching the floor and they're a little bit open, not so much like this but not attached either just a little bit, so I have a nice shape here. So first, let's see how we can move our hands. Okay, so I want you to put your forehead on the mat. Okay, so from here, just try to lift your head, your miscarriage and your arms act together. Just a little bit hoovering. Okay, and then bring everything down.

Let's do this one more time. With this time, inhale up. And Excel de Grey. So when we do this, if you have any pain on your lower back, try to squeeze your books. Okay? So try to squeeze the muscles here.

So this will help you to reduce the pressure on your lower back. Okay, so let's try one more time like this and keep your hips attached to mess all the time. So let's do one more time. Squeeze my butt and inhale ghoulish terms and head up and exhale down. Inhale and exhale. Great.

So now bring your hands here on your, on the head. So let's work on the legs now. Okay, so we'll do the same thing for our legs. So what an inhale you can put your head on your head. Inhale truth live two lives estimates and extra load and inhale up, both of them together and Excel. Last time, we inhale, up, exhale down.

Great. So what we are doing is to is helping to strain stress make strong your muscles on your spine, okay? So your back muscles, it's a very useful all these exercises to strengthen your back muscles, which actually in the spine. So if you make those muscles strong, it means that your spine is getting stronger, it means that your posture is changing and you are more uptight and you have a good posture. So these exercises are quite useful as well as all other practices or sizes. Okay, so let's see now how the arms and Next moving together, so let's bring our hands hold again.

Okay? So we don't inhale, this time, try to move the arms and legs to get there. Okay, we lift everything up a little bit. Inhale up. Exhale down. Great.

One more time, inhale up. Exhale down. Wonderful. Last time, inhale up. So this time stay here. So I want you to feel your right hand and left leg, okay?

To see where they are. So we will be swimming. So lift your right hand and left leg up. Okay, you know, lower them down, and lift, left hand on the right hand up. So the move is this. Okay?

So just concentrate. So bring everything down. Just concentrate, where's your right and left? Okay. So When you're lifting your right hand, you're lifting your left leg here, these two, okay? And when you lift your left hand, you're lifting your right leg here.

Okay? So let's do one set together with the breath this time. So when I left so when I say once that it's one move for one side, and the other move for the other side, so this is your one set, and we will do one stick with one inhale. Okay, so just let me show you. So I take a deep breath here. Okay, so with that, inhale, I moved to time, so one side.

All right, so just one inhale here. And within exhale, we will do one more step. Okay, so let's now move together. So inhale, lift right hand and left like up and the other one now Excel, sweet. Okay, you see the more so if you cannot synchronize your 10, the lag and breath, don't worry, just try to drop the exercise first and then add your breath. Okay, so let's give it a go one more time.

So one inhale and one sec. Great. Now bring everything down. Wonderful. So if you have feeling any pain in your lower back, just squeeze your hips here. Great.

And if you still have pain, just stop doing exercise because I know this exercise is quite challenging and most of you have difficulties to do so just don't force yourself and just this way. Alright, so let's move to our next exercise which is double like kick. So we kicked the sample position but this time we bring our hands on, you're on our lower back, okay? So try to catch both of your hands. If you have tight shoulders, and if he doesn't read, just go ahead and just put your legs here on your hips. Okay?

So you don't need to cross them like this, but if you can just cross them the rows just put them here. Okay? So this is the position of your hands, your legs are still saying that he played and let's see what the head is doing. Okay. So as you see now I'm looking at you. But the beginning of exercise, we will start like this.

Okay, so my first hobbies Omar met, right? So we didn't inhale. We will start moving up a record overhead and hip gives us Let me show you the exercise was that we do Together, okay, so my head is on my mat, my Emerald crest. So we didn't even hear I kick my butt with my legs three times. So inhale exhale xo Lake down in the lift my head. Okay, and exhale, I lower my head down and just turn my head to right.

I kicked, kick, kick, kick, exhale. And this time I lower my head and look at the other side. Kick, kick, kick. Exhale. Alright, so this is the full set. So if you're ready, let's do one together.

Okay. So your hands are on your low back. feature here. So my head is here. So we keep the next three terms together with the flexed feet. So inhale.

Exhale, load the legs and lift the head and ribcage up. Now, inhale, loaded, chest down and look at me and kick, kick, kick. Exhale, lowered legs down and look forward. Now, inhale, kick, kick, kick, and excel forward. So here, don't forget you're changing the position of your head each time. Okay, and reach your hands to your feet here when you're up to reach your head, your feet.

So, kick, kick, kick. Exhale. Great One more time. Kick, kick, kick. And exhale, reach your hands to freakin look forward. Great.

Now slowly lower your chest down and put your hands on the side. It's great. Just relax for two seconds. So your back is having a bit work. Work muscles a lot. Okay, if you're ready for just come on you're sitting position here.

Okay, so if you feel better, then we continue to the next lesson.