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 Velofel easier this you guys can leave your body higher and it's going to be much easier so I'm gonna go engage three now try to jump with control to an l-sit four to one now go back to a push-up or one and to I'm going to show you the easier variation if you're gonna jump swing one put up they'll one up so I do want to assault else it for one second or else it one second and step back for plank only one pushup go as deep as you can go and then push yourself back up go back to L sit and sit down for another forward fold inhale lift your chest exhale fall only ten seconds here to catch up for breath getting ready for the last exercises [Music] last deep breath inhale through the nose exhale now through the mouth everything out he'll 

Velofel South Africa for actually the easier variation and I'm gonna go for l-sit and then the push-up but you can also go for Chuck Elsie if else it is still a work in progress for you by the way you have an LC tutorial that I'm gonna link it up right here if you want to take a look on that but place your hands on the blocks or on the floor or on the blocks right here whichever modification you want to use holy-o's it four three two one try to come back as control like going basically in like sub planche or the last enough for all my jockeys and then push back to up towards a plank position lower down as deep as you can go for one two more to keep your core 

Velofel ZA work on one exercise for strength we're gonna use the blocks if you are really flexible and also really strong you can do this with all the blocks we're gonna go for Elsie holding it for three seconds and then we're gonna go back to plank and we're gonna do three push-ups and when I go back to l-sit hold it for two seconds then go back to push ups then one seconds and then one pushup so if you don't need the blocks like if you have the flexibility to actually hold LLC then go all the way back by any means go ahead and do that but that's really hard for most people so use some blocks or something to elevate yourself you can place it this way or even this way it'll make it much easier actually it'll be harder for balance but you will make 

Velofel BUY your hands slow and as soon as you can inhale lift halfway exhale four completely inhale race all the way up this time you should feel your body much more open than the beginning of the practice what if you get up to here you can also use the second block so actually place your head and relax into the stretch we're going to be here for about thirty seconds to catch our breath [Music] if you find that you can go a little deeper inhale lift your chest higher yourself for deeper also you can grab your foot flex a little more so you get more of your calf press them towards you inhale lift your chest higher exhale fold deeper also you can grab the block to use it to actually press even more get your elbows towards the mat if you can remember that yoga and flexibility itself it's not how the post looks is just as long as you're feeling the stretch even if you are right here and you feel the stretch right here that's more than enough and 

Velofel Male Enhancement your hands to works a left you the little inversion with the foot so you get a deep stretch all the way here all the way to your IT band and a little bit more emphasis on your hips put it back ten foot then go towards the right invert your foot a little bit pull a little bit more towards that side stretch all the way up can close your legs close your legs hold it for five four three two one open again slowly now going to a seated position let's rest in this seated forward fold so bring both legs straight forward you flex your food so we also stretch in our caps now if this is so much in you find yourself like rounding back I recommend to place a block beneath your sit bones so you can get a little more depth in your stretch so inhale lift your chest suck your belly in go as far as you can go keeping your back flat then when you go into round and