Okay, this is your lesson two at beginner level. So we will do two exercises in this video. So I want you to lay down on your map slowly. Okay, so we will be doing these two exercises on our prone position. So let's lay down. Okay.

Great. So let's start with. Let's start by trying to find our neutral position and gain. Okay. So I'm laying down on my back, my shoulders are wide open, my pelvis is parallel to the floor. Okay?

And I can place my hands to see if my pelvis is parallel, so you can always check by yourself. Okay, great. Now I bring my hands beside my buddy. Very good. Now, let's check Lex. Bear doing here.

So let's stretch both legs. Okay, off the mat. Very good. So here's see the difference when I stretch my legs like this, you might have, you might feel a little move in your pelvis. So let's check again, if my pelvis is parallel here and what my core is doing. So my chest is not hiking, it's still down, my abs are quite flat and squeezed.

Okay, so this is your optimum position. Great. So once we have this position, and if when you're comfortable, let's set up our body for the beginning of this exercise. Great. So I want you to bring your right leg towards your chest. So just bend it and here you have a nice 90 degrees.

Okay, so once you have this position fixed, let's focus on our foot so your foot here is flex. Okay? If you're uncomfortable just pointed but the optimum position is when your feet is flexed. Alright, so this is the position for your right leg that people work on and the other leg. Let's have a look on what she's doing here. So this leg is also straight and your foot is also flexed.

Good. Now place your hands behind your knee here. Great and make sure that your shoulders are not up like this. They're still down. Now we don't inhale, we will stretch our leg to the ceiling. So this exercise is very good to stretch your hamstrings, your muscles behind your leg, and also for your hip flexors.

Okay, the more you have strength and flexibility here, the more you will feel better. So let's check the exercise together. So we didn't inhale, lift your leg up to the ceiling. Keep your abs engaged and exhale, bring the light down. So if your hamstrings are tight, you can just lift your leg up to here. That's totally fine.

If this is your maximum, just stay here and don't force yourself to make your legs straight up like this. Okay? Just listen to your body. So with an inhale again, we try to lift leg up, inhale, and exhale bent any inhale up, and exhale down. Very good. One more time, inhale up, stay here, this time, point your foot and bring your hands down.

So this can be more challenging because you don't have support of your hands on your leg anymore. So stay in this position and we will make small circles. So with an inhale, I want you to focus on your right leg. And circle to like outward how circle with Inhale and exhale, close the circle. Very good. So if this is too challenging for just bend your knee, that's totally fine.

So let's try again. Inhale, circle the leg out. half circle, and exhale the other half. Inhale, circle. And exhale. Complete the circle.

One more time. Inhale, circle. And exhale. Inhale, circle. And exhale, circle. Stay here.

Now let's reverse the circle. Inhale to the other side. And Excel. If you're fine with this position to the circle like this, inhale and exhale. Inhale. Exhale.

One more time, inhale. And exhale. Very good. Bend your knee and put on your mat. Very good. So here are the most important thing is when you are circling your leg, try to keep your pelvis table.

So when you do the circle your body is not. You see my core. This you should avoid your core should this table. So if you make a small circle, that's totally fine. Just make a small but equal circle. Okay?

Unless you keep your course table, there is no problem doing a small or big circles totally fine. Alright, so by keeping this in mind, let's do the same exercise on the other leg. So I bring my other leg 90 degrees. Okay. My foot is flexed. If it's not comfortable, just point, very good.

Place your hand behind your knees slowly. Now with an inhale, stretch, you're like up to the ceiling. And exhale down. And down. Inhale up. Exhale down.

Inhale up. Exhale down. One more time up, and we stay here, pointer food. Bring your arms besides your body. So if it's too challenging, bend your knee. With an inhale, we circle the like out.

And exhale, finish the circle. Very good. Inhale, circle. And exhale, circle, finish the circle. Remember keeping your abs engaged and pelvis stable. So inhale, sir And exit, close the circle.

Imagine you have a little paint brush on your toes and you're making zero you're drawing n equals zero. Okay. Inhale, circle. And exhale, close. Stay up here. Now reverse the circle.

Inhale and exhale. Inhale, circle, except finish. Inhale and exhale and bend your knee and stretch it forward. Good. So that's the end of your exercise. So make sure again, you keeping your power stable here, okay, that's the most important in this exercise.

Right. Now, let's move to the next exercise single like stretch. Okay, so I want you to bring your legs to your chest, one by one, both of them and play Your Hands on your shin. Okay. So this is the sizes a bit challenging because there are a lot of things involved your hands, your breath, your leg, your ribcage, but we will do very slowly. Okay.

So from this position First I want to focus on your right and left side and legs, okay. So we will start working with our right leg. So I keep my right leg in my chest here, okay. And the other leg, I will stretch forward. So, for now, just let's keep both legs here, okay, but just forget about your left leg for the moment. So let's see the position of our hand in this exercise.

So when we work with our right leg, so my right hand is on my ankle here on my right leg, okay, and my left hand is on my knee. All right. So this is the position for right leg and this will be the same for the other leg we will see later. So, by remembering the position of your hands, Let's now see the position of your core. So slowly, I want you to lift your rib cage and again, not your neck, but your rib cage. Okay?

So slowly we lift our rib cage here, right. So still more of my legs are on my chest, but my right hand is on my ankle and my left hand is on my knee. Great. Now from this position. Let's see what left leg is doing. So as stretching off my left leg, I don't touch the mat.

I Hoover. Alright, so this is your starting position. With an inhale, bring the leg to your chest, stretch it and exhale, switch. The next Stretch the right leg and bring the left leg to your chest. So this time, my hand, my right hand is on my knee and my left hand is on my ankle. Okay?

So inhale, stretch. Exhale, change. Exhale, change. Inhale, stretch. Exhale, change. Inhale.

And exhale, change. Inhale, stretch. Exhale, change. Inhale, stretch. Exhale, change. Good.

So only my arms and legs moving my chest. My core is not moving at all. Okay, inhale, stretch. Exhale, change. During the whole exercise, keep your apps engaged, squeezed the ups and extend exhale, exhale. Alright, bring both knees to your chest and put your head down slowly.

Great. take a little break of two seconds here. I know it's challenging for your abs. Okay? And we slowly come to our seating position. Alright, so in this exercise, it's, as I mentioned at the beginning, a lot of things involved, okay, so your hands, your legs, your arms, your breath.

So by the time you will get used to synchronize everything, just keep practicing. And if you need just pause this video, and put you in the right setup to start the exercise and just focus on what you're doing. So when you focus when you concentrate, actually understand the move better. Okay, and just don't worry by the time the more you practice, the more you will get used to synchronize your breath. Your move and the whole exercise