00:00so let's start with a quick warm-up remember this you can use it for the
00:04everyday warm-up as you wake up okay so first thing interlock your fingers and
00:11go up on your toes stretch your toes as much as possible exhale down again inhale
00:24up exhale down one last time inhale up hold work on your balance be on your toes stay
00:33stretch stretch stretch and release so now stretch your arms and bend to the left side
00:41and look right slowly bend to the right and look left now slowly come up release now move
00:51your neck side to side one two three six seven eight nine ten relax now shoulder
01:11rotation one two three four five six seven eight nine ten anti-clockwise one two three
01:30three four five six seven eight nine ten now visualize you're holding a ball and twist one two three
01:47three four five six seven eight nine ten come back side bending one hand up one hand goes back one
02:01one two three three four five six seven eight nine ten come back hip rotation one two three four five
02:27anti-clockwise one two three three four five now you will take your hip back and do pumping like not
02:43a
02:43proper squat but go halfway down and just pump your hip like this so that you warm up your quads
02:54relax relax now stand on one leg and kick with the other leg balance without dropping the leg down two
03:04three four
03:06five six seven eight nine ten the other leg one two three four five six seven eight nine ten the
03:20other leg
03:24relax now walk on your toes so go up on your toes and walk now walk on your heels
03:39relax now walk on your side edge of the foot now tilt your feet invert on the inner edge
04:09lift the outer edge up while you do so rotate your wrist one two three four five anti-clockwise one
04:19two three four and five okay so that was your quick warm-up
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