Hello, this is your advanced level course lesson four. In this lesson we will be doing three exercises. Let's start with the first one seated twist. Okay, so in this exercise, we will start from the sitting position. And it's a great exercise to strengthen the whole body and coordination and balance, you will see a lot of things involved as well. So let's start with the starting position.

So I want you to sit on your left or right leg, but maybe just follow with me and do the left leg. Okay, just sit on your left leg, your hand is beside you here. And the right leg is in on top of the left leg. Okay. So you have your very relaxed and it's very simple sitting. Let's look at the feet so my right feet is on the mat.

Okay, here My left feet is also on the mat but behind the other feet, okay, just Just let me show you from here. So this is the position of my legs, okay, just bring them back. So, what we will do in this exercise is that from the sitting position we will come to this standing position. So, when I come to the standing position, I will be standing on my right leg, whatever leg that is on top and the other leg will be free. Okay, just let me show you wants to exercise then I will guide you step by step. So, I placed my hand on my knee, okay, so I can put like this or we are kind of, we look kind of like a mermaid.

So, here just I want to make sure that I'm not doing this and lifted. Okay. So let's see how the twist looks like. So with an inhale, I lift my hips up to the ceiling. And I go on my right leg. Okay, just watch me very carefully, inhale and bring my left leg and then reach here and sit back.

So this is your move. Okay? Just I will do one more time, observe well, so my weight is on my upper leg when I'm up. Okay, make sure and the other leg is basically doing nothing just free. Just let me do one more time and just watch me carefully. So when I inhale, I lift my hips up.

I take my position and I reach with my right hand to my opposite leg, okay? Just let me do. Inhale, lift and reach. All right, and then come to your sitting position again. Great. So the Together, take your position, your arm is just next to you your shoulder is lifted for from your ear, your legs are banded, your knees are banded and legs are on top of each other, your upper leg looks slightly forward, then the lower one and your feet is on the mat.

So here take this position you see as if you will stand up, you see, so if I'm like this, I cannot stand up. So make sure your feet is not pointing the door but pointing me alright so because we will go up so it will be easy from here you see, so just point his feet to me and the other leg is just pointing the door because it will be free. All right, just this is your position. Place your hand on your knee. Alright, just concentrate and slowly. Try to lift your hips up to the ceiling and reach with your hand to the other Okay, so let's do, inhale, lift and stretch to the left and reach and sit down again.

So when you sit, you're coming back to the same position. Actually, my feet are not moving at all. What is happening is that imagine you have a yarn here and somebody is pulling you up, and then bringing you back. Okay? Just the hip move is moving. The legs are completely stable, but sorry, the feet.

Let's try one more time to place your hand on your knee. Okay, shoulders, perform your ear. Inhale, lift your hips and reach. So you can stretch here more, and exhale down. Okay, so if you have any back problem, please avoid this exercise. If you hand him wrist, shoulder or neck issues, just Don't force yourself and try to avoid exercise because it can be really challenging.

Okay? So let's do one more time. Okay? Put your hand I know it's a lot of things to synchronize, but you will, you will get there. Okay? So inhale, lift and accept them.

Great. So that's it. This is your first exercise. Now just relax a little bit, your neck, arm and legs. Okay, so let's move to the second exercise, side bend, twist. So we were going to be doing a lot of twisting less than lesson.

So let's look at the starting position of this exercise. So first, let's start like this. Let's come on you're off course Okay, so this is going to be easier for you. So once you're on your old force, okay, then I want you to stretch your legs. As if you're doing your plank, okay, remember your arms in level than your shoulders. Okay?

So from here, just trust you won't have your leg and then the second one, so you're in your plank now. Okay? Now from here, lift your right leg up to the ceiling and come to your site. Okay, so this is going to be your starting position, I'll put everything down. Okay, just watch me doing once the exercise and then we will do together. So I'm on my old force, I bring my leg back and the other one as well.

I lift my right arm up. So here I am pushing my shoulder and my right leg is informed and the left leg behind. So from here within inhale, I keep my baddest thing, but I twist my arm towards the other ones. And exhale open. Inhale, twist, exhale, open and reach back, twist and open and down. Okay.

So, in this exercise, again, we will be working the whole body and you have a lot of work on this arm, okay? So if you have any injuries on your wrist, shoulder, neck or back, just avoid doing this exercise. And if you have any issue to come to your side plank, also try to first improve your plank. And then just come to your site playing and stay in that position. See how you feel before starting to do the twist, okay, but if you're comfortable, let's try one together. So come to your plank position.

Okay, so here I am in my plank position. Once you're ready, open Left arm and reach to the ceiling. So right leg is in front and right, the other leg is behind and under. Okay, so from here, my neck is not dropping is aligned with my spine. So from here, inhale, twist the arm and exhale, up and back, twist on down, and back. So he makes sure you're not dropping your hips or hiking, just like this.

Okay, one more time, inhale, down, and up, and put your hand down. Great. So in this exercise, you will also feel a little pressure on your side muscles here. Okay, so that's very normal. And don't forget also to try the same exercise on the other side as well because sometimes also what happens is those one side might be weaker than the other side. So go ahead and try the same exercise on the right side as well.

Here again, the moment Another thing that is important is the shape of your legs. So, here when I'm up in this side, my upper leg is pointing me and the lower leg is pointing the door. So like this, okay? Just try to find this, don't do this. Or, I don't know, just try to get this position. Okay?

And another way to start this exercise is from here sitting. So if you're more comfortable, you can also start from here, your hips on the mat, so you can already set your feet. So the upper leg is pointing me and the other ones pointing to door. So from here, you can also lift yourself up and head up. Okay. So then we go down.

Alright, so let's move to our last exercise in this lesson is sight band mermaid. So this is going to be even more challenging because we will, again take the same shape, same position, but this time we will load the hips down and bring up. So let me do once this exercise, so I take the same shape, my position is same. So from here I lift my hip up, my arm is pointing the ceiling. Now we didn't inhale, this time I stretch, overhead. And exhale, come to original position and lower down the hips.

And up. Inhale, come to the normal position and excel down. And up, or more time, down, and up. Okay, so let's do this one together. Let me guide you. So before we start, here, don't push yourself to get very closer to the mat, okay?

Because it's going to be very challenging for your shoulder and arm. Just making Should you don't hurt yourself. If you feel any discomfort, any problem, just don't do this exercise and if you have any injuries on your back also avoid this exercise. Okay? So let's try once together. So come on your hand, so your hand shoulders and same level.

Make sure you're not doing this before starting negative says you are pushed for. Okay, so let's set the legs. My upper leg is pointing me and the other leg is down. Okay, so this is your starting position. So from here, I will lift my hips up. Okay, inhale up.

I get my position. Find your balance. Now exhale, bend overhead. And inhale, load, hips down. And exhale, up, stretch. Inhale down.

Exhale up and inhale down and come to your sitting position. Okay, so this is your exercise just keep practicing. I know this exercise is also quite challenging but just keep practicing and you will do it better and better. And I will see you in the next lesson.