 Ac mae'n mynd i ddechrau f 말� yw'r hwn ac mae'n mynd i ddim yn ysgrifio'r hwn yn rhan o'r ystod yn attaeth i ddechrau'r hwn yn enw i ddim ystod. Fe oeddwn i ddim yn rhan o'r ddoi, mae oedd yn gweithio'r rhain o'r parodau. Mewn dwerch oo'r cabell ar gyfer y mydd. Felly ei gynnal y gallai gynnal ymddorol gyda'i gynnal. Sbelnayaol yn fwyfyr potirion o'r ddweud o'r rhall. Mae gwybod gyda ni ad ride ar y fflexer. Maen nhw'n rhaid i gydag yn dweud hynny iawn o'r ddwyctaeth. Mwyfyr yw gallwn gwahanol i ddweud o'r ddweud yr hollol. Mae'n hollol i ddweud o'r hollol a'r hollol yn dangos yn ei ddweud. O amdfaen, mae'n hollol i gydag 90° a'r hollol. Dyma fo yr hyn yn cael bod wedi ei gwneud yn ymwneud yn ymwneud yn rhoi'r bwysig. Gweithio'n iawn o'r bwysig maen nhw ddysgu'n mynd i gyffreddau o gwneud mewn hwn o'r bwysig o fengyrgynol? Thank you for watching, don't try to rip or anything other, just start to feel and then take a little bit more weight on one side to the other, and just encourage you in just gently a little bit of new range. Yn y gallwn ychwanegwyd yn y dda i ddod Den i fynd i'ch gfreidio, ddwy'n ddiwedd ddechrau y teimlo Ieithio siwng beth ychwanegwyd yn ymddugodd eich ffordd Rydyn ni'n siart yn gwneud o'ch rysg Dwi'n siarad rwy'n ni'n gweithio Ieithio siarad ar gyfer i'r llai Mae'r llai ymddugodd yn y swydd i'ch gwneud Yn ddwy ddefnyddio, yna yn gweithio fod y burw Ieithi ddiwedd, ac pethau ychwanegwyd Lleidwch, mae'n fwyaf i'w dal i'w ddweud y ddech chi. Mae'r ddangos ynchir oherwydd i ddaeth yn y ddechrau. Yn y dyfodol, roedd eich dweud y ddweud ar gweithgwr ar gyfer, boedd yn digwydd i'n gwneud eich dweud. Felly roedd yr awn yw'r awn – yw'r awn ar y ddweud. Rwy'n gweithwch. Rwy'n gweithwch ar y gweithwch ar gweithwch ar gweithwch ar gyfer, felly mae'n gweithwch ar gweithwch ar gweithwch ac rwy'n gweithwch ychydig yn effeithio'r rhan o ran tan xeon o gyflawn. Fe oedd yn fwy o'r creu'r gweithio'r bobl yn y fferm, yn y llwy. Felly yn ddigonol, felly os yw'n meddwl cerddodd. Tynu'r bwysig i'r bwysig i'r bwysig i'r bwysig. Rwy'n meddwl y byddai'n meddwl i'r ffyrdd ar gyfer y byddai'n meddwl i'r ffyrdd a'r gweith. Mae yn bod yn ffyrdd i'r bwysig i'r bwysig i'r bwysig. divorce mor siad gyda ni, mae gennymwch i'n ymwneud gweithio i ddoe'i'r ystod yn trunio am gyf PDF trunio ym ymdd grapesau oherwydd, bydwch yn y maen fwy y gwaith yna. Felly mae'n cael ei maen i ddiweddol yr ystod, rwy'n mynd i chi'n ei wneud le'n hyffordd ar yr hyn oeso ar y symud. Yn dwi'n meddwl i chi fel hwn ar-dysgu, mae'n meddwl i'n meddwl ar-dysgu ac rwy'n meddwl o'r ystod Ychydig, mae'n ddweud yn hynny'n fannyddio'n gael yfodol sydd yn ei gilydd o'r ob accounts. Felly mae'n defnyddio'n gwr hádd yn eu bod ymgyrchu trebu. Mae'r ob Fech chi yna, mae'n llai ychydig. Mae'n cael ei wneud i gael ei hynny. Mae'r ob angen, mae'n pwysig i peidio'r ob angen. Felly mae'n angen i negill yn y bobl. Ond we're not going to try and make this as little about being static as possible. So we're going to get us bum up off the floor. We're going to start moving in and out of that position the whole time, not letting the shoulders be sort of shrugged up by the ears, drive those shoulder blades down, move apart. And then as you start to feel, get in some of these positions, just change it onto one side and get a little bit of movement away. Keep pushing the floor down, keep pushing yourself up. And then I'd like us to see whether we can start to, if I come on, if you have a little, just have a little break and look. So I'm on that one arm, I'm trying to push this away and up. And then I want to see, can I start to drive with hips, go past neutral and can I start to get some extension through my spine? I want to try and get that extension coming as much as I can through the thoracic spine. We need thoracic extensions to be able to get good arms overhead. And then just encouraging what does that look like, a little bit of a single arm bridge type of shape. And then swap, then go on to the other side. One then just for the wrist position, rather than the hands being behind the back, you're going to put them behind that, so rather than facing behind you. Hands are still going to go behind the back, but you're going to have your fingers pointing forward. You're going to feel this more than on your wrist. We're going to do then the same thing. Again, look, shoulders are forward. I've got to squeeze them back. Don't let them slump by ears. Drive the floor down, push away. And then can I encourage myself forward in that position? Still, you're going to feel should feel even a little bit forward down. The forearms as you go forward, keep the base of the palm flat on the floor. But it's just encouraging a little bit more through the wrist. Nice. You can say my ones are. They'll just be super progressive with it. Anyone do any bridges or wheels? It's just a nice in terms of trying to get that. Arms overhead, shoulders in a nice over position. And that upper back trying to get into an extended shape. So you can build up if you want to stick with the single arm progression. If you can't, even just starting to get up there. Nice. And then I'll just go. This have been enjoying these recently where I'm trying to do everything, linking all that together, so that single arm, that bridge, but then coming round into the other one, trying to actively being getting good at pushing out in a way. Then having that control and stuff on one, on one side. But the idea is, for me to get decent overhead position, I've got to not only change what's happening at the shoulder, I want to be able to extend that spine, so I can get into a better overhead shape. The better overhead shape I can get, the better I've got an opportunity in my handstand to create a better shape. I can't create a good shape standing up, because my shoulders are tight in terms of the actual shoulder here. But a lot of what goes on is what's happening at the spine as well. That if I can't extend that thoracic, you think that your shoulder blades are sat on your rib cage, and your rib cage is dictated by where your spine is. So if my spine is rounded forward at the top, all of a sudden I've moved my rib cage in a different position, my scapulas are in a different position, that's going to affect how easy it is to get my arm overhead. The only way, if I'm in a poor position, I'm over exaggerating it, but if I'm in a poor position here with my spine, what happens to my shoulder being forward, as far as I can get my arm up is about here, so the only way my hand goes over my head for a handstand is to make the change at the hip here to allow that shape. I don't really want to be in that type of shape when I'm doing my handstands. Not only from it looking nice, I'm also putting the shoulder in a compromised position. If anyone's ever had any pain around and impinge around the front of the shoulder, a lot of the time it's to do with that humour head being at the front and pushing on some of the tendons and tissue at the front of here that we don't really want to be jamming apart. We want to have nice shape for the articulation of the shoulder to allow us for good movement, but also pain-free and good quality movement.