00:00take breath inhale
00:01take breath
00:04take breath
00:06this time
00:07then put the belly
00:09into the ground
00:10and put the pelvis
00:12on the right
00:14take breath
00:16take breath
00:19put the belly
00:21and put the pelvis
00:24and put the pelvis
00:25and put the pelvis
00:28you feel like you will go
00:29my hips are in the ground
00:32and put it
00:34and put it
00:34and put it
00:36under your pelvis
00:38skin is tight
00:40now put the palms
00:42on the ground
00:44this tightness
00:45you have to keep it
00:46and put the pelvis
00:49my whole pelvis
00:50hips are tight
00:53the anus is tight
00:54everything is tight
00:56now you have a tightness
00:57now the breathing is normal
01:00ok?
01:01when you are dipped
01:02everything is normal
01:03the chest is going to be
01:04take care of the breathing
01:05yes
01:07now my butex
01:08you have left the ground here
01:10I am not keeping this hand here
01:13so that you can see
01:16yes
01:17yes
01:17now what I have to do
01:191
01:212
01:233
01:254
01:275
01:27now
01:28take care of this
01:29tightness
01:30when you are going up
01:31and tight
01:32when you are going up
01:34when you are going up
01:35you are going up
01:36you are going up
01:37then up
01:38tight
01:39then down
01:40then down
01:42then down
01:42then up
01:43tight
01:44then down
01:45less
01:46and now
01:47the
01:47let's keep doing
01:48kollini
01:51deep inhale
01:55deep exhale
01:56deep inhale
01:59deep exhale
02:01deep exhale
02:01yes
02:01yes
02:02keep coming down
02:03when I'm going up
02:03to talk about this
02:04when
02:05to fix this
02:06how to fix this
02:07how to fix this
02:08okay
02:08remember
02:10and hips up and down 10-20 times
02:31don't do better and go to sleep
02:34I am going to go slowly.
02:36Now open eyes.
02:39I am doing my next time.
02:40I am doing 5 count.
02:42If anyone feels that I am not up and down.
02:46Now I will take the help of the pill.
02:49Yes. Inhale.
02:52Exhale.
02:53Head tight.
02:55Palsy.
02:56Yes.
02:58Tight.
02:59Yes.
03:00Yes.
03:02This left my buttex.
03:04Now I will take a pillow or cushion.
03:09When you are sleeping at night.
03:11I will put it here.
03:14Okay.
03:15Now what happened?
03:17Your body is so high.
03:19We will keep it.
03:20Now what are you doing?
03:22You are not doing 10 count up and down.
03:24You are doing 20-50 count.
03:27Keep it tight.
03:28Keep it tight.
03:29You are closed.
03:30Leave your hands.
03:31Keep it tight.
03:34Keep it tight.
03:36Keep it tight.
03:44Keep it tight.
03:49Keep it tight.
03:50And now.
03:51Very smoothly.
03:54We will remove the pillow.
03:56We will leave the pillow.
03:58We will leave the pillow.
03:59Thigh, muscles, feet, pelvic.
04:01Everything.
04:02Good.
04:04Second.
04:05Keep it tight.
04:06If you are suffering from going左ards.
04:09You are taking the upper legs.
04:09If you are facing one leg leg.
04:10There is a lower leg leg.
04:12Yes.
04:14Take the upper leg.
04:16Keep it tight.
04:18Remove the lower leg.樹.
04:22Keep it
04:29tight. Do not.
04:30Take the upper
04:33legs. You will leave
04:33the upper leg.
04:34I can do my whole body daily, but this portion of my hips and my pelvis is tight.
04:45Suppose I have this tightness for 20 or 30 counts.
04:52And now, relax.
04:57Yes, focus on this, we will have this tightness when we leave the breath out.
05:03When we leave the breath out of water, we will have this tightness.
05:08Okay, number one exercise.
05:10This is how we do this.
05:14We are not doing it.
05:16We are only talking about this.
05:19Doctors are only talking about this.
05:21We will have this tightness.
05:22The leg of the leg is also tight.
05:26But the leg of the leg is just like this.
05:31The leg of the leg is just this.
05:33Both are minor differences.
05:35Now, come on to the leg.
05:41Good.
05:42Those are those those who have pain from the leg, so please don't do it.
05:49Yes, let you all the hands down.
05:51Take your left.
05:55Yes.
05:57Keep your left.
06:04Yes.
06:06Now, keep your right.
06:08do a pelvic floor and anus on the floor. If everything is fine, do it tight and keep
06:15on the side of the floor. Yes, do it tight and keep on the side of the floor. Yes,
06:24and keep on the side of the floor. One, two, three, four, five and lose. If you think
06:34that you can't do it tight, go a little more. Yes, now, inhale, exhale, tight. Buttex tight. Yes,
06:50anus tight. Nabi go under the spine. It's going far from the ground. The
06:58abdomen. And relax. Okay, let's do a little exercise. One, two, three. Opposite. One, two, three. And
07:18relax. Now let's sit. Now, what we have done is the exercise in Satuban, Shavasana, and these
07:30who are now sitting, those three. These three, you can do this when you are sitting. What I
07:40doing is, you can do this when you are sitting in the kitchen. If you are sitting in the kitchen,
07:57also, make your muscles tight. Always remember that when you are sitting on gravity, when you are
08:04laying, your muscles. Tight, a little bit tight. Tight, tight. To shut down, you need to stop it, hold your
08:13muscles. Keep outside those muscles. You need to stop it. One, one counting. So, muscles
08:17to stop it, breathing, not to stop it, keep on your参X
08:21and stillapat nor waters yourmadı. Now your breathing starts. It is more than you come to
08:34Okay, so this is our exercise, which the most doctors tell us to use is the set-to-band, which
08:42we keep under the pillow.
08:44Number two, which we tell about late, is not for old age, because we have a lot of load.
08:51So only one exercise, set-to-band, 20, 25, 30, 35, whatever round you can do.
08:58So, let's say that my 2-3 students have been used to it.
09:04In pregnancy, it is also been used to it, in urine leakage.
09:08But, the more you work on the muscles, it will be more effective.
09:13Now, the biggest thing is that, suppose you have 3-4 days to exercise,
09:18for there are 5 and 6 days, you must think about it.
09:22So, Dredical is love is the pain
09:47page problem 5 years old, so keep it 20% or 30% time to calculate.
09:55If you have 5 years old, then give it 1.5 years, then give it 1.5 years.
10:01If you have 1 year old, then it will be right.
10:03The best way is to sleep at night.
10:06Because if you have to sleep, then we have to eat.
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