All right, let's continue with our intermediate level course lesson four. So this time we will be doing some exercises on our site. Okay? So I want you to come on your site, no matter which side so just come on your site here, lay down. So if you remember from the beginner level course, so here the it's very important to be aligned, okay? So my feet have legs, my toes, my knees, my hip, and my shoulder and my ear all aligned here.

Okay, so let's look at the shoulder and arm position this time. So this time, I want you to come on your arm and place your hand on your ear, okay? So find the comfortable position for you here, but don't go on the floor like This, okay, so you have to be a bit lifted, because we have to lift the ribcage up here. Okay? So if you have any discomfort in your shoulder or in your wrist, just go ahead and lay down like this. Okay?

Just Just keep this position just keep like this. So same if you have any problem with your neck, just stay in this position and you take us apart from this hand in front of your chest, okay? But if you're doing okay, just come back to this position. All right. So from this position, we will be working on our legs now. So let's focus on two legs now.

So my legs are quite straight here. So we don't inhale will kick. Forward. Okay, just watch me doing well. So inhale, I kick forward. So human leg is parallel to the floor.

I'm not opening like this. I'm not dropping on the floor. Okay. This is hoovering on the floor and straight. So I kick here with the flex foot. Then within Excel, I point my foot and bring it back and go beyond your other leg.

Okay? So I will do one more time, inhale. Exhale, back. All right, so this is your most or less threat to me either. So it's fine to position and check if you're well aligned here. If you were aligned, lift your ribcage up.

Great. And now, lift your leg a little bit. Inhale, kick forward. Exhale, bring back. Inhale, kick forward with a flexed good. Exhale, point and back.

Inhale forward. Exhale back. Inhale forward. And exhale back last time. Inhale, kick. Exhale back.

Right Bring your leg in the middle and just go down to relax. Okay, just relax your muscles here. Alright, so this exercise is, again good for your side muscles, hip flexors and also the muscles on your legs here everything is working. So it's pretty good. Alright, so let's continue with the side Lake bicycle. So this is going to be more fun because we will be is like doing bus pulling on the mat.

So let's see how this exercise is again, lift your ribcage up, okay, you understand position here. So this time what will happen is that, I will first bend my knee and bring it forward. So imagine you are bicycling here and exhale, I will open my leg and inhale, I bring my leg back and bend it back here. Okay. And while my knee is banded, I bring it forward and I open my neck and back. Alright, so it's like you are bicycling, just try to find this move.

Okay. Inhale forwards, open, bring the back, bring the leg all the way back, then to knee and then bring the leg forwards with bended knee. Then open them back, just basically. Okay? So keep the leg and the same level at all times. Don't drop the leg.

Okay? So once you're comfortable with this, come to your middle points, stay here and now let's make it more challenging and let's reverse the bicycling. So this time, imagine you're going backwards. Okay, so, first, bring the leg straight up here, then Ben Then bring it back bend, then open here, then bring forward. So just watch me doing it. See now.

It's the opposite. All right, so just keep bicycling backwards. All right. Good. Now give it a try more, just until you find the right move. All right, now come to middle and bring your leg down.

Grid, put your chest down and let's have a little break two seconds. Give a little bit to the side muscles. Okay. All right. Now in the next exercise called banana, we will be laying down, okay. So this time my arm.

You can keep your arm here on your side, okay? Or if you want you can also keep on you're in front of future Have your balance. So let's start with this first position. And if you have difficulties to find your balance, just go ahead and bend your lower leg here, okay? But if you're fine, just come back to this position, that's fine. So, because this exercise is called banana, actually we'll take a banana shape.

How so let's see. So I put my head on my arm. Now, you can actually point your foot here. Okay. Now with an inhale. Let's first do the legs.

Okay, with an inhale, lift your legs up. You see little very little more. And then So one more time, lift your legs up and down. One more time, up. And so now let's add our hand, our arm as well and head. So when I lift my legs, my hand, my arm and my head is following the same move as my legs.

Okay? So let's do it together once, inhale, I bring everything up and exhale down. One more time, inhale up. Exhale, Excel does a very tiny little move. Okay, don't force yourself to lift your body so high. So inhale and exhale, though.

One more time, inhale, up, exhale down. Great. So that's your banana. Alright, so let's come up. And just go ahead and practice these three exercises on the other side as well okay, on the on your left leg, and then wants to feel comfortable. Just, maybe you need to practice a bit more especially the banana.

So when you drink Feel comfortable. Continue with me with the next exercise here now that we will do, which is called teaser preparation. Let's go on lay on our back. Okay. So find a comfortable position. Okay, your pelvis is stable and parallel to the floor here.

And let's look at our legs first. So I will lift my right leg up first. Okay, 90 degrees, and then the other one as well. So I'm in my tabletop position here. And I have a nice 90 degrees here if it's too much like to just avoid and push it back. All right, and let's look at the arms now.

So my arms are overhead. Okay, so this is my starting position. I want to make sure that my abs are engaged and my chest is pushed down. Okay. So just let just watch me doing the exercise first and then we will do together. So with an inhale, I will lift my head and ribcage up.

And I will come to my sitting position while I keep the position of my legs. So let's see how it looks. Okay, inhale and stay in this position. So while I'm here, I keep my left in this position and my arms parallel, and then with an extra rope down. Okay, very slow, and bring my arms overhead. Great.

So, if you're ready, let's do one together now. Okay. So bring your legs up, arms overhead. Now Inhale, slowly roll up and come to your sitting position. up. Okay, your legs still stable here.

Find your balance. All right now exhale, slow. down and lay on your back with arms over Okay, so let's do one more time. Don't forget to find your balance is difficult but just try to find it. Okay? So one more time, inhale up.

I find my balance. And exhale, roll down slowly enrolled. Ah, great. Let's do this one more time apps engage, very squeezed. Inhale up. I find my balance.

Okay, I know it's challenging and extra flow liberal down and bring your arms over heads. Okay, now bring your legs down. Okay, let's come to our seating position. So this exercise is more challenging, but just practice more and you will see how you find your balance. Okay, so this is the end of your lesson for and I will see you in the next lesson.