Hello and welcome back. So in this video we will do a full test network for beginner level. So just before we start to this workout, I would like to remind you that it's very important that you practice enough all the single blood test exercises that we reviewed in beginners course, because this will allow you to do the moments in flow because you will see that in this work out, we will not have any bridge in between the exercises. So there will be a nice flow of different beginner level lattice exercises. So for that reason, it's important that you are conscious about all the exercises, how you should set yourself up, etc. But don't worry during the exercise room this work out I will still help you to get to your good posture and I will help you also to set you up For the beginning of the exercise, so if you are ready, and if you think that you have practiced enough all the single exercises for beginner level.

So let's start to our first mat workout. All right, so let's start with us stretching a little bit our body just before we start. So just come on your knees here Sit on your feet. Okay, so let's start with our neck slowly. We stretch our neck to left, stay here for a few seconds. can push your head a little bit like this stretch more than stretch to the other side.

Again, take us up for twist your hand here and stretch. Make slow and small circles but your head So we are waking up the muscles and the body and we are preparing our body for the workout and reverse the circle to the other side. Very good. All right, now lift your arm and stretch. Stay here for a few seconds and change your arm. stretchy for a few seconds.

Now lift your arms up and stretch. We pair arms you Let's do one more time, lift the arms up the ceiling. Your head is straight still and sweep the arms around you. Great, so let's go on our math. So the first exercise we will Start with pre play test exercises, okay to make our body warm enough to start to our workout. So let's start with opposite arm leg lifts.

So your own your own force, okay, make sure you are well aligned, your legs are hip with a part and you are not like this, you push your chest up. Alright. So once you're ready, just look in front. And we then inhale, we will lift the right arm and left leg together to parallel to floor. So inhale, lift. Exhale down.

The other sides, not left arm and right leg. Inhale, lift. And exhale down the other side. Inhale, lift. Keep your balance and exhale down. One more time, the other side.

Inhale, lift and exhale, don't Just keep doing the side. Engaged apps. Keep your pelvis stable in help. Exhale down. Inhale up. One more time.

Inhale up. Exhale down. Very good. Last time, inhale up, and exhale down. Great. Now stay in this position, keep your position and don't lose it.

If you're not in a good position, just set yourself back. Now we will continue with cat and Co. Okay, so with a slow inhale, argued back and look at the ceiling. Inhale and exhale. Your neck and what your knees so you have a nice curve here. See here, inhale, open and look at the ceiling.

And exhale, look at your knees. Don't lose the position of your body in hell look at the ceiling. Keep the shoulders far from your ears and exhale close and what your knees. Last two, three more times. Inhale, open. Exhale, close.

All posts. And exhale, close. Last one. Inhale. Put, exhale close. Very good.

Now come to your beginning position as it and bring your legs forward. Now we will lay down and stretch to do the exercises on our back. So just lay down and try to not reposition. If you want, you can try to find your pelvis here and see if it's parallel to floor. Okay, so wants to set up your position. Your knees are bent, okay, your arms next to your body, shoulders wide open or from your ears.

Now with that, inhale, bring the arms overhead. Keep the chest down and exhale, bring the arms back in here arms overhead. Keep the ABS engage and exhale on beside your body. Let's do three more times. Inhale. Exhale.

Inhale. Exhale. Last one. Inhale. And exhale. Great.

Now I want you to lift your head and ribcage slightly and place your hands behind your head. So don't pull your neck just a slight part of your cap. Okay, stay here. We didn't inhale, lift your ribcage up and get closer to your legs in hip annex. Exhale, go down wonderful Inhale up and exhale down. One more time.

Inhale up and exhale down. So when you go up, don't close your elbows, elbows are wide open. One more time. Inhale up. an exhale down. Great.

One more time. Inhale up. Exhale down. Last one. Inhale up. an exhale down.

Great. Now bring your arms besides you, but the again, keep your hands here on the mat. The position still same, don't lose it. Now we will do bridging. So we then inhale, lift your hips up to the ceiling. Inhale up.

Exhale down. Keep your abs engaged. Inhale up and exhale down. Let's do this five times. Inhale. Exhale.

Focus on the move. Inhale up. And exhale down. Inhale up. Exhale. Inhale up.

Last one. Great. So now bring your arms overhead and we will continue with hundreds preparation. Once you're ready, don't lose your position of your legs and pelvis. Once you're ready with an inhale, lift your arms up to the seat. See here.

Now with an exhale, lowered the arms down and lift your head and ribcage up. Once you fix your position, make sure your shoulders are perform your ears. Now we start pulsing with an inhale, first pulse and exhale. Inhale. Exhale. Inhale.

Exhale. Inhale. Exhale. We're halfway keep doing, pulse your arms with an inhale five times. Exhale. Continuous continue doing, keep your abs engaged.

Arm's length Inhale Exhale. Inhale. Exhale. Inhale. Exhale. Inhale.

Exhale. Inhale. Exhale. Inhale. Exhale. Put your head down.

Put your arms down and relax. Two seconds. All right now we are moving to next exercise roll up modified so slightly take us apart from your pose and come to your sitting position. Great. Now bend your knees, your feet are on the mat. Okay, your legs are keeping apart and you're back.

Straight. So, we then inhale, lift your arms up, shoulders wide open and perform your ears. With an inhale, stretch forward and look at your feet. And exhale, come back. Now we don't even have your going back in health care. Have your back first and roll down.

Reach your maximum and exhale up. Great. If your hands the shoulders, not comfortable, put on your knees and continue. Inhale, roll down. Exhale, up. Inhale.

Exhale. Inhale down. Exhale up. Keep your abs engaged all the time. Sure You're back. Inhale down.

Exhale. Let's do this three more times. In here, roll down. Exhale up. Last one. Next up, great.

Bring your hands down on your mat and go at the beginning of your mat here. Now we continue with rolling like a ball. So, get your position. Put your feet on the floor and your feet are closer to hips. This time, put your hands on your shins. So your back is straight, shoulders wide open and perform your ears.

Now slowly lift your feet one by one. So inhale, lift the right path. And exhale, lift the other one. So find your balance here. Elbows are wide open. With an inhale, we will roll back first.

I curl my back Inhale robeck Next up, find your balance before going to second row. Inhale roba and exhale up. One more time. Inhale. Exhale up. curve your back.

Close your neck. Inhale, up. Exhale up. Great. One more time. Inhale.

Exhale up. Let's do one more time. Inhale, roll back. Exhale up. Great. Now put your feet on your map and slowly come back again.

Okay, now lay on your back. We will continue with single leg circles. So you are here you have a neutral position. Okay, your feet are straight up, legs are straight and feet are flex. Okay, arms. Besides your body with an inhale, bent your right leg knee to 90 degrees so you hear you have a nice radius.

Avoid doing this. Okay, just 90 degrees. Place your hands behind your knees. With an inhale, stretch your leg up to the ceiling. And exhale down. Inhale.

Exhale down. Inhale up. Exhale down. Last time, inhale, up, stay here. Point you put and bring your hands down. Now inhale, circle, like out.

And exhale, finish the circle. Mechanical circle. One more time, inhale, circle. Exhale, finish the circle. If it's too difficult, bend your knee. Inhale, circle and exhale, finish.

Inhale. Exhale, stay here. Now reverse the circle to the other sides. Inhale. And exhale. Inhale.

Exhale. One more time. Inhale. Exhale. Last one. Inhale.

And exhale. Great. Bend your knee and stretch it. Now, let's bend the other knee. 90 degrees. Your food is flexed both of them.

Okay? Raise your hand behind your knee. Now we will less than less like up to the ceiling. Inhale up. Exhale down. Inhale.

Exhale. Inhale. Exhale, last one. Inhale up, and stay here. Point your foot, bring your hands down beside your body. Now inhale circle outwards and exhale, finish the circle.

Inhale. Exhale. Inhale. Exhale. Inhale. Exhale.

Inhale. Exhale. Last one. Inhale. And exhale. Great.

Now bring your leg to your knees and the other one is Whoa. So both of your knees are in your chest. Okay? Place your hands on your shins and slowly roll up and keep your position here. Okay, so we will continue with single like stretch. So before we move to this, I want you to find a good position for you.

Now slide the roll back down. So your legs are on your chest. Still Okay, so bring your right leg closer to you, your right hand on your ankle and left on your knees. Stretch the other leg, not touching the ovary. Now inhale, stretch the leg towards you. And quick exhale, change the leg and in health, trust the other leg.

Inhale. Inhale. Inhale. Inhale. Keep the ribcage up. Keep doing, engage the ups.

Lift your ribcage inhale, exhale change. Great. Bring both these two Your chest and smoothly roll up and come to your sitting position. Now we continue with trying to stretch forward. So sit on your sit bones at the very top of your seat bones. Okay.

So we will be opening our legs just hip width apart pita flex, my back is straight, and my arms parallel to the floor. So once we have this position, we will start to stretch forward. Now inhale, stretch forward until you see your nice thing here. And actually extra up. Keep the shoulders perform your ears. Inhale forward.

Exhale up. Inhale forward. Exhale up. Inhale forward thanks. Up. Last to inhale and exhale up.

Last one, forward and up. Great. Now bring your hands down on your maps. Keep your same position I will just turn here for you to see the movement better. So with an inhale, open your arms. Now we move to side bend, stretch.

Now we then inhale, bent to left side. Touch your hand on the mat. bend your elbow and stretch. Exhale, come to the middle. Inhale, stretch to the other start. exhale, reach.

Great. Inhale up. Exhale, reach. Just continue doing in hell. Help, help. Great.

Come up and stay here. Now we move to call. So inhale, rotate your torso to the left. And exhale, reach to your pinky toe and watch the other hand. Inhale up. Exhale.

Inhale, reach. Exhale. Inhale. Exhale. Inhale up. Exhale, turn.

Inhale, reach Continue to follow your breath, step by step. And come up, turn and reach just one by one, up, turn and turn. And reach. Up. Turn, one, turn, and reach. Come up and turn.

Crazy. Great. Put your hands down. Now bend your knees slowly and come on your knees. And then because our position, so I want you to lay down on your mat, your arms, open your palms in the mat. Okay, so you have a comfortable position here and let's bend the Elbows and they're wide open and let's put our forehead on the mat.

So we don't inhale, we will press our arms and our pumps and lift the spine up. Okay, let's do this. Four times. Not. Shoulders are far from ears. Exhale down.

Stretch your arms here until you stretch them. Okay? And look forward. Exhale down and exhale down. Up. Exhale.

Let's do one more time. Inhale up and exhale, come on your forehead here. Let's continue with single leg kick. So you keep the same position your legs a little bit open. You're on your arms, your shoulders wide open platform your ears, okay? And is your head.

Now within inhale, bend your right knee and kick three times towards your hips. Inhale. Exhale down, change the like inhale. Exhale down. Continue doing all of your breath change the leg changed the neck. One more time.

Last time the other leg. Great stature like now, let's come to oversight position so slightly turn on your side. You're still on your poor arm here, your calmness on the clock. Okay, so let's look at the position of this exercise. So your legs are straight, your feet are flexed and your toes your hip, shoulder, your ear or aligned. Okay, your liking to glass.

So here, don't drop this shoulder, lift this and also lift your lip cage up gently. Okay, so engage your abs. Press your palm in front of your chest. With an inhale, lift your right leg up and exhale. down. Inhale up, exhale down.

Eight times up and down. Slowly. Last two grades. Here. Now point your lack, effete. And then we will do the single leg circle.

So just watch where you fit is if you're if you lose your position to come back, and if you cannot find your balance, just bend your lower leg. Okay? Sure, good. Just continue like this. Keep this position all the time. So inhale, circle forward.

And exhale, circle back. Keep your abs engaged. Inhale forward and Exhale, back. Inhale. Exhale. Inhale.

Exhale. One more time. Inhale. Exhale. Now stay here and reverse the circle. First backwards.

Inhale. And exhale. Keep your chest up. Inhale. And exhale. One more time.

And stay here. Great. Now, let's change the side. Bend your knees and let's do the other leg. Guys, we'll take your position against you on your forearm here. Okay.

Next, your toes, knees, hips, shoulder and ear all the light, okay? If you cannot find your balance, just bend this knee. Otherwise we keep like this. So please do Hand, the other hands in front of your chest, lifted a cage up and let's inhale and exhale. Inhale. Exhale.

Inhale. Exhale. More time. Last grade. Now stay here and point your upper leg. Okay, your feet.

So with an inhale with circle to like push forward and then back. Inhale, circle. Excess, finish the circle. Inhale. Exhale. Inhale.

Exhale, keep your ribcage up, continue circling and excel in here. Last one. Stay here. Now reverse the circle to the other side. Inhale. back, exhale forward.

Great. Inhale. Exhale. Inhale. Exhale. Great.

Now just relax for two seconds here, because the muscles here were quite a lot. Okay. Now come back to your sitting position. Great. Now we continue with some release, work and stretching. Okay?

So just come on your back, lay on your back here. Correct. Find your natural position and comfortable. Okay. So leave your last, like left knee, bend it and break Other like up and please your hand behind your leg and stretch. Great.

Just stretch. Stretch. Stay here and stretch. You can also hold your shin, stretch. Now put your leg on your knee. Place your hands on your leg and behind your knee here.

Stretch the leg towards your chest. Wonderful. Just relax and stretch. All right, put your leg down and change the leg. Now keep your rights like bended and lift the left leg up this your head or behind your knee and stretch towards your chest. Take care and stretch.

Right Now place your flag on your knee and lift the leg up and bring your hand behind your knee and stretch. under full just relax and stretch. Now keep both legs bended on your chest, place your hand on your sheet and press your legs towards your chest. This release your lower back and gives you a relaxing feeling. suppress stay here a few seconds. Great.

Now slowly roll up and come on your right leg. So bring the other leg back. So you're on your right seat, okay. and place your hands on your knee. Okay, and slowly stretch forward and bring your arms up and stretch back. Feel balance here.

Just focus and keep your balance. Very good. And bring back your hands on your knee and stretch the leg back. So place your hands on your mat. Make your right leg stretch here. And stretch.

Bring your feet forward, and back. Over and back. Over and back. Great, now bring this leg back and let's trash the other leg. Okay, take your position. Face your hands on your knee.

And then inhale, just stretch forward so you feel relaxed in these muscles. Good. Now bring your hands up and switch back. Look at the ceiling and stretch with. See if you can care more. Great.

Now bring your hands back on your knees and stretch this leg. Place your hands on your mat and stretch this leg back. Now your feet forward and back. forward and back and back and back. Great. Now bring your life back.

So you're on your knees on your feet here. Okay. And we will stretch our back now to bring your hands on the stretch your arms, shoulders for as possible. And put your head on the mat and stretch this position. Just relax. Come back up.

Okay, now here, tuck your toes. let's stretch also the toes. They also deserve to the stretch. So just stretch the toes here. Now place your hands in front of your knees, we will slowly stand up. So when you stand up, I want you to keep your head close and go up very slowly, one vertebrae at a time.

Okay, so let's look together. So come on your feet slowly. Okay, back on your pants. With some here. I want you to stand up. Inhale and up.

Frozen neck can help veterans. Stretch your legs. Wonderful. Keep your eyes on your knees. Stay here and stretch. Try to put your palms on the mat if you can.

If not, no problem. Now Inhale, slowly come up. Keep your head closed. just pulling your body head is closed. And bring your arms up and open your head. Make a sweep, sweep your hands around your body.

Inhale, lift the arms up to the ceiling. And exhale, sweep. One more time. Inhale up. Exhale down. Inhale up.

Exhale, sweet. Very good. Now bring your head on here as stretches. A few seconds I'll change the arm especially the other one. Now, bring your hands together your back like this. Okay?

And slowly take them and stretch forward. Am I picking? Great, so give a little break to your shoulders. And let's sit again on our mats and put your feet together. We have the butterfly position and stretch your legs like this. Yeah, this has been relaxing.

I really like this one's simple, but I really like it. Very good stretch. stretch forward and back and forward and back. Forward and back. One more time. Forward and back.

Great. Congratulations, you have finished your test network out for beginner level. So I hope you enjoy it. And if you do so, so please leave a comment and I recommend you to practice this math workout at least 10 times before you move to the intermediate level course. Because it's important that you better get used to these exercises and have your buddy get prepared for more challenging exercises. So if you have any dots, just go back and watch your beginner level lessons again and again until you succeed until you comfortable do all the moves.

Okay. So within the time by the time you will be you will see the progress in your body. you will see you will stretch you will see your posture will be better your shoulders. is open and you will feel better. Every morning I swear to you every morning you will want to do classes, this is what I do wake up. And so if you feel comfortable doing all these exercises, and after repeating your beginner level math work out at least 10 times, then you can move to your intermediate level course.

So I hope you enjoyed this video and I'm looking forward to see you in the intermediate level course. See you