All right, so let's do some release work and stretching together. So let's first start with our legs. Okay? So I want you to sit like this and your legs are straight. And simply bring your hands on your toes and stretch your legs here. Yeah, just don't push yourself.

Just stretch slowly. Yeah, you can keep this position. So your back is relaxed here, just stretching. Those now bring your leg beside you and just bend your knee like this and try to reach your toe or you can place your hand on your shin or your mat and try to stretch Yeah, Just stretch where you can also place your hand here and try to stretch. So this helps you to release your muscles that we have been working on and come up. Now let's change the leg, bend the other knee and the other leg is straight.

Good. So now try to reach your toe here or on your sheet, or you can place your hand on your mat and stretch to the other side. just slowly with control. Yeah, very good. Now bring your feet together. So we will do the butterfly up there together and just stretch your legs here slowly.

Just stretch. You can also keep your legs just like this and move forward and back. Forward and back. Very good. All right, now let's go on our knees. So I want you to go on your knees here and bring one leg forward.

Okay, so you have a nice 90 degree here. So slowly, we will stretch forward First, place your hands on your knee here. Sorry and keep your balance and slowly stretch forward. So we are releasing the muscles here. Stretch. Okay, bring your hands up.

Stretch back. Good. Now bring your leg again and stretch your leg back and you can take a support from your mat. Okay. So we are stretching the muscles here, your hamstrings. Just stretch and bring the foot forward and back.

Forward and back. forward, back. Let's change the leg now. Okay, the other leg forward. Place your hands on your knee and stretch forward. Stay here for a few seconds.

Now bring your arms up and stretch your back and come back Now stretch your leg forward. Get your hands on your mat and stretch the hamstrings here. Bring your feet forward and back. Forward and back. Yeah. Good.

Now bring your legs slowly back, under your hips and sit on your feet and bring your hands forward and put your forehead on the mat and relax. Come up and lay on your back. Yeah. All right. So now bring your right leg light food on your left knee. Okay?

And then take your hands and place on your other leg and lift your leg. Okay? So, it's a bit confusing, but it's very relaxing. Then pull your legs, your chest slowly. Yeah, very good. This exercise the stretching is very important because you need to give a nice break an award to your muscles after a long workout.

Okay, let's change the leg. So this time my left leg on my right knee, my hands here, stretch wherever you good Okay, now bring both knees to your chest and place your hands on your shin and press your legs. So this release your back is like a massage. For your back, just relax. Now take your leg up and bring the other leg of the mat here on the map as Thresh dislike towards your chest. Slowly just stretch.

You can also stretch and stay here, or you keep stretching continuously like this. Right now bring this leg down and pull the other knee and stretch this leg If you cannot make a stretch, just bend it and stretch like this. Go up, not take both knees under your hands and the stretch. Yeah, very good. So stretch. So this is good for your low back and bend your knees again, place your hands on your shin and press again.

Just to relax. Try to relax here. up slowly. Let's give a little break to our legs again here just to show like the gain. Yeah. Just to close your eyes and just stay in this position and relax.

Take a deep breath again. So if you feel like doing more stretching or release work, just keep going and keep repeating those exercises. Also, you can add some new exercises from your mind as well. Just again, stay safe and be cautious about your body, listen to your body and don't force your buddy. Okay. Thank you.