Hello, this is your advanced level lesson two. In this lesson we will be revealing three exercises and we will be on our back. Okay, so let's start. So I want I want you to find a comfortable position on your sit bones. Okay, so in this exercise we will be working out a lot our apps with the support of our arms. Okay, so let's look at the starting position.

So if you're comfortable, just come on your four arms like this, and see how this feels. Okay, if you have tight shoulder if you have any problem in your shoulders, or in your arms or in your elbows, just find two yoga breaks and place under your elbows here. Okay? And if you still have problem by This, just lay on your back and do the exercises from here. So let's see first original version, okay, so I'm on my foreheads here. So my arms are not open like this.

They're close in same alignment than my legs. So when I'm in this position, I have to pay attention to lift my ribcage up this way, and I don't do this. Okay, so my shoulders are far from my ears and my ribcage is lifted. Okay, so that's your position for your core. So once you set this position, let's have a look at the legs now. So because we will do some circles with our legs, so we have to lift them up both of them.

So let's lift one by one. So first, this leg and then left leg up. From here, once you're comfortable, lift both legs up to the ceiling. Okay, so here your legs are together attached Okay, so that's your starting position. So just bring everything down and just watch me doing once then we will do together. Okay, so I lift my legs up.

We then inhale, I slowly turn my legs, right. So here, my hip is off the mat. So within Excel, I lower my legs down and make a circle. And exhale, bring them up, left, and come to the center. Okay, so this is your move. So if you're ready, now get your position.

So arms on the mat, shoulders are wide open ended up, cages lifted. Okay, and bring the right leg up. And then left leg up. not bring both legs up. attach them together. Inhale, turn right hip is off the mat.

Xo make a circle down in How up and come to the center. Now still here and we do the circle to the other side. Inhale down. Exhale, make the circle and inhale up. Great. One more time to the other side.

So he keep your ribcage up. Inhale left, right, sorry. Exhale, circle. Inhale up, and to middle Now bend your knees and put on your mat. So during this exercise, we have to keep the abs engaged all the time, because this will give us strength to do the moment right. Okay, if you need just go and practice for more time.

So here, I will show you the same exercise from this angle. So just see my legs what they're doing and my hip. Okay, so I place my arms. So I lift my legs up my arms on the mat, so I have support of my hands, and they're not open. They're closing the same alignment and my legs. So with an inhale, I lift my legs up, lift more and attach them.

Inhale, turn right. So you see my hip is up, exhale, load them and make a circle. Inhale up, and come to the center. That's it. Okay, so this is your move and keep the hips engaged all the time. All right, this is the move and bend your knees.

Alright, so this is your hips circles. Now let's have a look at the second exercise roll over. I should this is one of my favorite exercises. I really love doing it. I hope you will enjoy as well. So this time is the first time actually we will be bringing the legs over the head so you will see is very challenging as well.

Don't worry if you cannot do at the beginning. Just keep practicing and just be careful not to hurt your neck. Okay, just stay on your shoulder blades in exercise that I'm going to show you now. So let's lay down on our back, you can come a little bit in the middle of your mat because we will bring we will be bringing our legs or head. So go ahead and lay down. Okay?

Great. So find your natural position, your pelvis is parallel to the floor. Okay, your arms beside your body, make sure you place your palms well on the mat, because we need a lot of strength from your arms in this exercise, okay, and also from your abs. So all the time, keep your abs engaged. So let's have a look at the legs. What legs are doing, actually our arms doing nothing in this exercise, we just keep the whole core stable and we work only with legs and spine.

So we didn't inhale, I bring my legs up. Okay, just watch me during this time. And then once I'm ready, I bring my legs up. Okay, so we then inhale, that's going to be challenging. Now, with an inhale, I press my arms to met. I engage my apps a pull my abs in.

With an inhale. I bring my feet, my legs overhead. Okay. Now, from this position, make sure you are not on your neck, you keep the angle on your shoulder blade. So now human legs are parallel to flow, okay? Not like this or not touching just parallel.

So from here, within inhale, I open my legs, same width and my shoulders. Excellent. flex my feet. Okay, now within inhale, I engage my apps and I slowly roll down And I stay here. I close my legs and point my foot. Okay, so this is your move.

That's it. So let's try one together. I will just come a little bit more further, just to make sure you see my legs. Okay? So I lay down again, just come and lay down with me. Okay, so my arms are stable, very strong pressing to my mat.

So we didn't inhale, lift your right leg up. And then left like up. Bring the legs up, legs are together, and my feet are pointed. From here. Take a strength from your arms, engage your abs, and bring your legs overhead inhale. So here, I'm parallel to floor and I'm on my shoulder blades, not on my neck.

Exhale, open the legs shoulder width. In inhale, flex two feet and exhale. slowly roll down with control. Very slow. Very slow. Okay.

Close your legs, point your feet. Let's do one more time. Inhale, bring the legs overhead. Exhale, open the legs shoulder width apart. Avoid doing this just a little bit. Excess legs, the feet.

Inhale, slowly roll down with flexed feet and open legs. Very slow, and close your leg and point your foot. Let's do one more time. Inhale robeck. Once I'm in parallel position, open the legs. flex the feet.

And exhale, roll down. Good stay here. Now, the same move we will do reverse meaning that the shape of my legs and my feet will Just the opposite. Okay, let's see how it looks like. So bring your legs up, flex your feet and legs are open. This time we will start like this.

We didn't inhale, I bring my legs over my head with my feet flex, okay, so inhale, roll back. You see this time My legs are open and parallel to floor. Exhale, close the legs. Inhale, point two feet. Now Exhale, roll down slowly. Engage your abs.

Slowly roll down. Stay here. Inhale, open the legs. Excess legs, the feet in half or back. Parallel. Exhale, close the legs.

Inhale, point the feet. Excess low mineral down. Great. Now bend your knees and relax. So this exercise is the challenging, okay? Just don't force yourself and don't push yourself a lot to do the exercise.

Just do with the caution, okay? All right. So if you're comfortable with this exercise, just give yourself two seconds break. I know it's difficult to say exercise but just take enough rest before the third exercise. All right. So now let's check the third exercise.

I'm still laying on my back. Okay, the name of this exercise is corkscrew. So again, there is a lot of things involved in this exercise, but you will see it's also fun. So we will be again rolling our legs back, okay, but this time we add a bit of range of move to our hips. Okay, so just let me do once and then we will do together so I lift my Next up, okay, so from here, I very slightly tilt my hips right, very slight. Now from here within inhale, I roll over.

So I'm still on my right shoulder blade. Exhale, come to the middle. Inhale, kill left and excel drove down. This time I will, I will go over my legs down, make a half circle and come up on my right and roll up again. Come to the center and come to my right side, roll down and make a circle, come to left and lift and come to the middle. And that's low the roll down.

Okay. So this is the full exercise. So in one exercise for We tilt our hips to right and then lower the legs down, make a half circle, come to the left side, bring the legs overhead from left and come to the center, and then go left and down. And up. So this is one set. Okay, this is the full exercise.

So let's try together. So come on your spine. Again, here you are in a comfortable position. Okay, so again, your hands and palms are very important because you will take the strength from them. Okay, so let's see the exercise together. So inhale and lift your legs up and stretch them to the ceiling.

Now inhale, slightly tilt your hips to write. Exhale, Robach, stay on your right shoulder blade here. Exhale, come to the middle. Okay, now inhale, come to write again. Extra, lower your legs down, your legs together, circle them down half circle, come to your left, and excel roll over. Now you're on your left shoulder blade.

Come to the middle. Bring your legs left, cubes, very slow, and except nose is slowly drop down. Make a circle down, bring the legs up, come to the middle, and literally roll and bend your knees and put on the map just relax and on the muscles you're burning. So that's your exercise. Okay, here, just let me show you from this angle. So the movement to right and left is very, very slight.

Okay, so don't go and do more than this. Just let me show it from this angle. So you see exactly how my legs position so, abs thought like this, okay, with an inherent tilt right, very small You see, like in the other exists as we did modified corkscrew just like this. Not much. So on the right, I'm here, Excel, I bring the legs down. So you see, I'm still on my right, exit, come to the middle, in a come to write again, exhale, load the legs down, make a circle.

I'm on my left leg, rolled over on your left shoulder blade, come to the middle, and slowly roll. Okay, so this is the complete exercise. You will be feeling more and more comfortable by bringing your legs overhead at the beginning. Maybe it's a bit challenging and difficult for your back and here the most important is that you don't go on your neck, okay? So don't over roll. Just stay on your shoulder blades, even if you can go back, maybe you're very flexible, just don't.

Okay, just control yourself and stay on your shoulder blade. And also don't forget to use your abs and the strength from your arms and pumps because these two things will help you to perform the exercise better. So just keep practicing. Okay, slowly, very in control. And also try to focus and concentrate because as you see the more exercise, it gets more challenging the exercise so the more it gets challenged, and the more you need to focus and concentrate, okay, so just don't give up and try. I will see you in the next lesson.