All right, so let's continue with beginner level lecture three. In this video we will see three exercises okay. So the position that we will take in this exercise is sitting. So we will do three exercise and sitting position All right. So, I would like to do the exercise like this so you can see my position Okay, I will show you also my position from side. So, first let me show you how is the position of your back here, okay, so I'm sitting on my step bone, I'm at the very high at the very top of my sitting bones, my legs are straight, okay, and my feet are flex.

So if this position is too challenging for you, if you have tight hamstrings, you can put a pillow under your seat bones, so like this, this will make you be more hi from your hips. So you will have straight legs, it will be easier. Or you can simply roll your mat, okay like this, and you just sit on your map so you will be higher. So you will be able to do your leg stretch, okay? But if you have no problem of making your leg stretch like this, just stay like this. So here, once we fixed the position of our legs and sit bones, let's focus on our back.

So here I want you to remind that you have to keep your back all the time straight and perpendicular to the floor. So if you're like this is not good. So you have to be straight up. And imagine just put your hand on your head and push it. Okay, that's a great way to help you to sit up tight. So if you have room here to push, it means to another Maximum, just push it and see your back is straight.

So let's see our shoulders so my shoulders here are open. I'm not doing this, they're not up like this. They're just open. Okay? And I'm quite tight here and I have quite nice 90 degrees here. So that's how you position will be okay, so now I turn to you.

So this exercise, the first exercise is spine stretch forward. It's again, very good mobility for your spine, and to strength to make your little muscles in your spine more stronger. So that's very important. We will be working with the core muscles. Alright, so let's start our exercise. Now.

We set up reposition for our legs, for our back as well. So let's see the arms. I bring my arms up. So they're parallel to floor, okay, and they're in my shoulder level. So I'm I'm not here. I'm not there.

I'm not like this. Just parallel and aligned with your body. Your feet are flex. Let's see the move now. So with an inhale, I want you to stretch forward until you see your knees. Okay, keep the shoulders no down, and exhale, come back to the original position.

That's it. That's all about it. So one more time, inhale forward. And exhale back. In half forward, and exhale back. Just continue doing.

Let's see the exercise from this week as well. So inhale forward, keep shoulders down, and exhale back. Inhale forward and next Excel back. Where imagine you kept Your shoulder blade, like the curtain, so when you go forward, you're opening that curtain. And when you come back, you're closing that curtain. Okay.

One more time. Inhale forward, some curling down until I see my knees and accept back. Inhale forward. an exhale back and head forward and back. forward. And then exhale back.

In half forward, and exhale back. Great. Now bring your arms down, bring your legs a little bit yourself. So we relax for two seconds before we move to the next exercise. Great. So in the next exercise, we have the same position, okay, but we will be doing different things Move from our spine.

So, I will keep this position for you to see better the move, so my legs are still same. Okay, I'm sitting up tight here. Very good. This time My arms are parallel to the floor but they are open. Yeah. So in this exercise called spine, bend, okay, spine side bend, we will be working with our muscles here, we will stretch our side muscles.

So once you find this position, you're not up here, but up there, just parallel. With an inhale, I will slowly bend to left until I touch my mat. Here, I touch. Once I touch I bend my elbow. So this gives me mobility and then with my other arm I will stretch over my head. Yeah, very good.

Inhale, I come back to the original position and exhale to the other side. So first, I bend and touch to my mess. Once I touch, I bend my elbow. So this gave me mobility. And then bring the other leg up and stretch. Very good.

And again, up. Now to the other side, touch the mat and stretch. So here Be careful to head position. My head is not they're not they're just following my spine. Just stretching and up. Very good.

One more time to the other side touched my mat. My arm is following and stretching. So feel your muscles stretching on your side and exhale up. One more time to the other side. Human, bend your elbow and stretch. Very good and up.

One more time, inhale to the other side and stretch. Good and come to your starting position and bring your hands down. Let's take our legs back to relax for a second and we will move to the next exercise. So in this exercise, it's important that you keep your legs stable all the time. Okay? So when you are bending, try to keep your hips and sit bones on the mat all the time.

So when I'm stretching, I'm not doing this, okay? Or this. So my hips is all the time on the mat. If this is your maximum, stay here and don't push yourself to do more. Okay, so by the time you will stretch those muscles, and you will be able to do more but the goal is Here is to keep your hips on the mat and like stable and try to do your maximum with this position. Okay, so let's move to the next exercise is called toe.

So this gives a great mobility and rotation for your spine this exercise and it's I really liked this exercise because you will see your muscles on your legs and arms and everywhere is working. So let's try to do this exercise together. So again, my position for my legs is same. If it's too challenging for you just a little bit, you can bend or you put a pillow under your hips. Great. Now we didn't inhale, open your arms.

Okay. Now with an exhale, slightly rotate your torso. So here the move is from here. My arms are not moving, my arms are just following rotate your torso, keep the leg stable and see how much you can turn. Okay. So if this is your maximum, stay here.

Now with an exhale, reach to your pinky toe here with your right hand and stretch the other hand up and watch your hands. Inhale, come back to the middle. Exhale, turn. And inhale, reach. Inhale up. Exhale, turn.

An inhale, reach. Exhale up. Inhale, tour. And exhale, reach. Inhale up. Exhale, turn and inhale, reach.

Inhale up. Exhale, turn. And inhale rich. Very good. Inhale up, stay here and bring your arms down. Great.

So bend your knees slightly. So in this exercise, we have just reviewed, it's all in the sitting position. So when you sit, just make sure that your spine and your back stays straight all the time straight to avoid doing this, okay? So you have to be straight all the time. If it's too difficult to keep your back straight, just again, put pillow under your hips. So this will give you easier it will be easier for you to keep your back stretch, okay, you can also bend your knees lightly, if this makes the movements easier for you.

So To have a better and optimal position for these exercises, try to repeat six times seven times up to 10 times until you train yourself and until you feel comfortable doing the exercises