Okay, this is your beginners level lecture for in this video we will review four exercises together. So let's start with the first exercise. So I want you to lay down, okay? on your belly. So in this exercise we will work on our back muscles. Okay, so we will be working first with our spine and then legs and then side muscles.

So let's start with this first exercise called one. Okay. And before we started this exercise, I want to remind you again that please be cautious about your safety and don't push yourself and don't push yourself until you have a pain so keep it safe at all level. Okay? So let's see the position of this exercise. So my hands, my palms are on the mat.

Okay? my elbows are bent. If you want, you can live with open your arms if it's more comfortable, okay, so just watch me doing once and we will do together. So what before I start my exercise, I will put my head on my mat. So my third hat is on my mat. Okay, my legs are my hip width apart.

Okay, and they are in the month. Good. So from this position slowly at a press McCombs and lift my ribcage up. So inhale, I press my Paul until my elbows are straight. So I'm in this position now. And if you notice my neck is not moving at all.

Neck is just following my spine. So here I don't have this moment here is just my spine and exhale, I will lower my spine down by bending my elbow slowly and exhale down. Very good. So let's do now together. Take this position, your palms, okay, just a little bit further from your body. And then keep your elbows wide here and bend it open and put your forehead on the mat.

Great. Not from here with an inhale. Press your pants and lift your ribcage up. Inhale, lift until your elbows are straight and stay here. Okay, so you're watching forward in your neck. is not moving.

Now exhale lower the body's down slowly and puts your forehead on the mat. So when you do this exercise, if you feel any pain in your lower back, you can try to squeeze the muscles in your hips and continue to exercise. If you still have pain, please stop doing the exercise. Okay, so let's try one more time by squeezing our hips muscles here. So put your forehead on the mat. Again, didn't inhale, press more points and lift my ribcage up.

My neck is following my spine and my arms are straight. Good. Stay here. And now Exhale, lower your body down by bending your elbows. Exhale down. Very good.

One more time. Inhale, lift the ribcage up. So here your shoulders are far from your ears. If your shoulders are like this, this is not good. Bring them back and Exhale, lower the budget down. Very good.

One more time. Inhale up and exhale down. Great. No turn to your side. And we will continue with the next exercise. So in this exercise, we will be working on our side muscles.

But before moving to this exercise, actually, I want to continue with single leg kicks because we are in this position. So keep this position that we did in the previous example exercise one, so your elbows are on the mat. Okay? Your hands are fist. Okay, so you have a good shape here, your shoulders are wide open, okay? They're not like this, this is not good position.

So you have to press yourself up and open your shoulders. Okay? So my feet, my legs are straight, and they are hip width apart. So this is not good and if their clothes are not good, just a little bit open. Okay? So here the challenge is to keep your shoulders and chest up all the time.

So because we are used to go back with the comfort zone, so you might tend to go down like this all the time. So if you do this, just remember to lift yourself up again. Okay? So once you get this position with an Inhale, slowly we will be lifting our right To our hips, okay, so we didn't inhale, I want you to bend your right knee and then flex your right foot and then kick three times toward your hips. 123. That's it.

No, bring the leg down. Great. Now let's try with the breath now. So when you inhale, bend the knee and bring it to your hips. So inhale, bring the knee up with a flex foot. Small exhale here.

And with three small inhale, we will keep, we will keep to light to the hip. So inhale. Exhale. That's it. So let's try for the other life in hell. All right, so let's change like inhale, lift and kick.

One more time, inhale, kick. So the other leg. Inhale, Inhale, Inhale and exhale down. Inhale, Inhale, Inhale, exhale, correct your shoulders. It's fine. If they are drop, bring them up.

Again. Inhale, Inhale, Inhale, and don't. Inhale. Inhale, Inhale, and don't switch to like, inhale. Inhale, Inhale, exhale, don't switch to like, inhale. Inhale, Inhale, and great.

Now relax your body and come on your site. Great. Now In this exercise, we will be working a little bit. Our tight muscles, okay? So I want you to introduce First, the correct posture for this exercise. So you are on your elbow here, okay and your forearm and your shoulders perform your ear so you're not doing this your foreign you're lifted from your shoulder, so your chest is quite high and your legs together.

Your abs are engaged, and slightly lift your sight here, up to the ceiling. Okay, so this is not good. So lift this up. Perfect. All right. If you don't feel comfortable in this position, you can bend your lower leg just slightly, okay, if you're comfortable, just keep that.

So here's important to be aligned. My ear, my shoulder, my hips and my toes. They're all aligned. Imagine you are in between Two plus. So you're very aligned here. So press your home here in front of your chest to keep your balance.

Okay, very good. Now with an Inhale, slowly, lift your upper leg up and exhale down. That's it. So keep your apps engage. One more time. Inhale.

And exhale down. Inhale up. Exhale down. Inhale up, and exhale down. So when you do this move, don't move your chest. So this is not good.

This is not good. Okay, just keep your chest table all the time. So inhale, and inhale and down. Phil is burning here, right. So You're good way. Good.

Now last one and bring the leg down. Great. So don't lose your position, we will change the moment in our leg. So I want you to point your upper leg here. The other one is still on the mat and flexed. Now slightly, I want you to make a little circle forward and back.

Close the circle, make really tiny circle is totally fine. Inhale and exhale. As long as you don't move your body, it's fine to do as small curve as possible in healthcare, and excel finished the circle. Inhale. And exhale. One more time up.

Now stay here, reverse the circle. inhale, and exhale. Inhale. And exhale. Very good. Keep your chest up all the time.

Squeezed ups, and circle. Inhale and exhale. Inhale. And exhale. Very good. Now put your leg down and relax.

So let's come towards sitting position. So this exercise is very good to work on your side muscles, the muscles here, if you have any extra, let's say weight on the side, that's perfect, and it's working all these side muscles that actually we are not usually working with the regular exercises. So once we finished this site, you can go and practice the same exercise on the other side. Okay, so just come on your left, and then start doing the exercises for the other leg because in practice is all about balance muscle boom was right. So we work both sides and all the muscles together. So just Pause this video and go back to your left side and then just practice the same exercises on the other leg.