New MSI Gaming Laptops are Most Powerful in 2023?

The new year means new gaming laptops! Here’s everything MSI has coming in 2023!0:05But first, Gigabyte and their Aorus GeForce 0:08RTX 30 series graphics cards have sponsored this part of the video!0:12From custom coolers to RGB lighting, 0:15Gigabyte’s range of graphics cards has got you sorted when it comes to gaming.0:19They’re also available in several pre-built systems, 0:22so you don’t have to worry about putting your new PC together yourself.0:26Leave it to the experts and get the best gaming experience with the latest features like DLSS 0:32and ray tracing straight out of the box by checking out the sponsored links below the video.0:37This is how MSI is breaking down their gaming laptop lineup this year. At the top, 0:42we’ve got their most powerful Titan GT series.

Under that we’ve got the GE series, 0:47which usually has some nice extras over the GP tier below it, 0:51then at the bottom we’ve got more budget friendly to entry level models.0:55With that in mind, let’s start from the top and work our way down to the bottom, 0:59starting out with MSI’s Titan GT77.1:02This is basically a desktop replacement style machine with serious power that’s still at 1:08least somewhat relatively portable compared to an actual desktop PC.1:12This year’s GT77 goes up to Intel’s top-end Core i9-13980HX processor, a 24 core 32 thread chip, 1:21as Intel have doubled the amount of E cores from 8 to 16 this year with 13th gen.1:27The graphics go right up to Nvidia’s top-end RTX 4090 with a MUX switch, with a maximum 175 watt 1:35power limit for the GPU and then still 75 watts still left for the CPU, which is crazy stuff, 1:41but it does still have a large 330 watt power brick to keep all that running.1:46Apparently they’ve also added USB Type-C charging this year, which obviously won’t be 1:51able to provide anywhere near enough power for that hardware, but it does at least mean that 1:55you don’t have to carry around that big 330 watt brick with you if you’re just doing lighter work.2:00The 17.3” screen also gets an upgrade from 4K 120Hz IPS-Level to 4K 144Hz Mini-LED, 2:09which means better colors and a brighter screen, getting up to 1000 nits.2:14Apparently the touchpad is 62% larger now, but it was already quite big last year anyway, 2:19so I’m kind of struggling to picture this being 62% bigger.2:23The camera above the screen adds a shutter this year for privacy, but unfortunately for 2:28some reason the camera itself is still just 720p,

which seems a bit weird considering 2:33this is basically a top-end machine and MSI has 1080p in their other gaming laptops.2:38Speaking of, next up we’ve got MSI’s GE series.2:42The GE68 is the update to last year’s 15-inch GE67, 2:46while the GE78 is the update to last year’s 17 inches GE77.2:52The smaller GE68 is available with either Nvidia RTX 4060 or RTX 4070 graphics, 2:59while the larger GE78 starts at RTX 4070 graphics and also has 4080 and 4090 options. So it seems 3:08like you’ve got to go up to the 17-inch model if you want 4080 or 4090 in the GE series.3:13But both laptops do still support Intel’s 13th gen HX processors, 3:18so again up to 24 cores and 32 threads, just like the Titan series.3:22Intel’s 13th gen HX CPU also means that MSI’s GE series can now support 3:28a PCIe Gen 5 M.2 SSD - something only the Titan could do last year.3:33The screens on both of those GE laptops are also 16:10 now, so more pixels vertically 3:39compared to 16:9, and this also means that the GE68 is now a 16-inch model, 3:45whereas last year’s GE67 was still 15.3 inches. Both the 16 and 17-inch screens have 2560 by 3:531600 240Hz IPS-Level displays, though only the smaller 16-inch model also has a 4K 120Hz option.4:01They both still have 1080p cameras above the screen like last year, 4:05which as mentioned is kind of strange considering the higher tier Titan series still has 720p.4:10The lighting on the front has changed to this more blocky design, which MSI is 4:15calling the Matrix light bar, and it can be controlled through their included light sync 4:20software.

 I think the solid bar last year looked nicer, but I’ll hold off 4:25 on my judgment until I get one in to review and see it for myself, make sure you’re subscribed! 4:30 It also looks like we’ve got a new hinge design. Compared to previous MSI laptops, 4:35this made me think more of what ASUS do with their Scar series.4:38Otherwise the touchpad is 55% larger this year, and the WASD keys are now translucent, 4:44so easier to identify quickly in the middle of a game I suppose.4:47After MSI’s Raider GE series, we’ve got their Vector GP series with the GP68 and GP78.4:55The lower tier GP series is usually quite similar to the higher tier GE series. The GP series is 5:01usually just missing a few less important features to have that lower price tag. For 5:06example, the camera in the GP series isn’t as high quality at 720p. But then again, I guess that’s 5:12the same as the higher tier Titan, so does that mean the lower tier GP series rivals the Titan? 5:18Anyway, it still adds a privacy shutter this year just like the last few laptops. And the 5:23GP’s battery isn’t quite as large as the GE series, at 90Wh vs 99.9Wh with the GE.5:30The GP still gets Thunderbolt 4 this year, which is something that it’s been missing in the past 5:35as you had to go for the higher tier GE series to get it.

But it looks like the GP series does not 5:40have PCIe Gen 5 SSD support, which I don’t think is that big of a deal considering PCIe Gen 5:465 SSDs are still quite difficult to find, and Gen 4 is still relatively new anyway and the 5:52speeds you get from it are still quite fast. This year’s GP series even appears to have a 5:57 SD card slot on the left, something only the GE got last year. Perhaps the most important 6:02thing that the GP series is missing compared to the GE is the light bar down the front..6:07I don’t have any pictures, but according to the spec sheet, there’s also going to be a new GP77, 6:13a 17 inch model that’s using a 16:9 screen, 6:17rather than 16:10 like the others. This might just be the existing GP76 chassis 6:22 with newer CPU and GPU options, or it could be a recent redesign, I’m not sure on this one. to 6:28Next up we’ve got the stealth series, which are designed to be thinner and lighter laptops for 6:33portability that can still run games while not looking out of place in an office environment.6:39This year we’re getting a Stealth 14 and 16 for the first time, 6:43in addition to updates to the existing 15 and 17 inches sizes.6:47Let’s start with the most miniature 14 inch model and work our way up. The stealth 14 is 6:52available with Intel’s 14 core 20 thread Core i7-13700H CPU and Nvidia RTX 4070, 7:004060 or 4050 graphics with a 14” QHD+ 240Hz or FHD+ 165Hz 16:10 screen.7:10And like most the 14-inch competition, the Stealth 14 uses vapor chamber cooling.7:15According to the Stealth 14 spec sheet, it’s got 2 DDR5 memory slots, 7:19which is kind of a big deal because I think this makes it the first 14-inch gaming laptop that has 7:25two upgradeable memory slots. This also means it’s the only one that can support 64 gigs of 7:30 memory. 

As if I recall correctly, Razer’s Blade 14 and Alienware’s x14 only have soldered memory, 7:36with the Blade being limited to 16 gigs, but the x14 can do 32, 7:41while ASUS’s Zephyrus G14 has some memory soldered with one memory slot. So it can go up to 48 gig.7:47Next is the Stealth 15, which is actually available with lower tier CPU and GPU options, 7:53 with Intel’s Core i7-13620H and RTX 4050 or 4060 options. It’s got an 8:01smaller battery compared to the smaller Stealth 14 too, which is a bit weird.8:05Based on these specs, I’m assuming that this is an update to the existing MSI Stealth 15M, 8:11rather than the higher tier Stealth GS66, which is a more powerful yet still relatively thin 15 8:17inch gaming laptop. There hasn’t been any news yet about the GS66 being updated this year. 8:22Now this year’s Stealth 15 has 3 fans instead of 2 for cooling, 8:26it finally adds a MUX switch, and it has 3 screen options instead of 1.8:31Including a 1440p 240Hz OLED panel with fast response time and 100% 8:37DCI-P3 color gamut coverage, which is a huge improvement as the Stealth 15M 8:43has had the same screen since 2020 and was well overdue for an improvement.8:47That said, it does still have an optional 1080p 144Hz screen option, 8:52which very well may be that same panel, which has lower color 8:56gamut and lower brightness. But at least there are good options now.8:59There’s not a whole lot of information on the new Stealth 16 just yet, 9:03but it goes up to Intel Core i9-13900H CPU with Nvidia RTX 4070 or 4060 GPUs plus 9:12MUX switch and a 16-inch UHD+ 120Hz or QHD+ 240Hz screen.

 Unlike the Stealth 14 and 15, 9:19it’s got a maxed-out battery while remaining relatively slim.9:23The new Stealth 17 seems to use the same chassis as MSI’s Stealth GS77 last year, 9:29as it looks very similar.9:31I didn’t really like MSI’s Stealth GS77 last year, which seems to be what has 9:36now become the Stealth 17 this year. One of the reasons was it didn’t have a MUX switch, 9:41but this year they have added that to the Stealth 17. The top-end 4K 120Hz IPS-level 9:47screen has also been updated to a newer 4K 144Hz Mini-LED option, and as long as the RTX 4060, 9:554070, 4080, or 4090 GPU options have a decent GPU power limit, I can’t imagine it having 10:02the same problems as last year. But it is a Stealth laptop, so it’s meant to be thinner, 10:06so GPU power limits probably aren’t going to be that much higher compared to last year.'s 10:10Up next on the cheaper side is MSI’s new Cyborg series, with 15 and 17-inch options.10:16 Apparently it's using a translucent material so that you can see some of the internal hardware 10:21from the outside, which sounds cool. Still, MSI hasn’t provided any pictures or video of that.10:27With Intel’s Core i7-13620H CPU and Nvidia RTX 4060 or 4050 graphics and a 1080p 144Hz 10:36screen, it’s not as high-end compared to the other laptops covered, 10:40but it should still have the power to run modern games well.10:43Otherwise MSI’s other cheaper range including the Katana, Sword, and Pulse series have also 10:50been refreshed to include the latest Intel 13th gen CPUs and Nvidia RTX 40 series GPUs.10:57So MSI have quite a few gaming laptops coming out in 2023. Make sure you’re subscribed for 11:03 all my upcoming reviews! Check out more new gaming laptops coming out from other brands in 2023 here, 11:09there are a lot of cool new gaming laptops coming out. I’ll see you in one of those next!

                                                        Thank you for reading

Yoga Exercises For Periodic Cramps And Lower Back Pain!

So today we're gonna be doing yoga for when you have cramps because if you need it and all of that so first we're going to come into bow thruster now if your knees are really how you can play something under your glute so that automatically your legs will come a little lower key and you'll feel more relaxed now we're just want to stay here as we steer we're going to flap your butterfly wings it's called butterfly in English okay so we're gonna flap gonna just stay here so you feel like this muscle is opening out keep breathing stay five four breathe inhale-exhale three - you want to remember to breathe throughout one release from it gonna come forward and we're gonna just stretch as we stretch you're gonna gently because you want to work gently with our body. After all, our body is delicate at this time, okay so you want to also respect and honor our body at this point in time.

So from here we're gonna take the leg as we take the leg up you're gonna just drop the leg down one and come up that's already two and come up again working this area three and up as per your comfort four and up last one five we're gonna stay here gonna take it hand to your thigh gently push your thigh down stay five keep breathing four three two one you're gonna come back up again straighten and gently push now from you're gonna take the left leg anyone would one and you can take your right hand as the port and place it down and up three keep breathing and up four and up last one five hand to your thigh gentle five keep breathing four three two one from you're gonna come back up straight and shake the leg out okay three two what you're gonna come up now as you come up you're gonna take the distance of your mat as you take the distance of your magic on it move your glute slightly forward as you do this bump facing forward you're gonna drop the leg down to the side or you should feel it or come one and side again - and if your knee is not touching the floor down while you stay three and up four again you are working leg muscle zero and five.

We're gonna stay on one side stay five keep breathing four if you find it comfortable try and get both the knees on your flow to relax okay two one come back up last side six and stay here five can you see my left is slightly higher it's okay you want to be gentle and when you're comfortable it'll come back down inhale-exhale push down to one come back up from here just gently all we're gonna do is just hug your legs okay gently hug you're like activate the spite so now you're going to hunch protract so now you're going to protract your shoulders you're going to take your shoulders away from your ears okay and come back in just to activate your shoulders up and out and in this is three out and in four last one out and in.

So you feel it in your spine five you're gonna stay here five just stay relaxed four it's very simple no hard movements three two one you're gonna come back from here we're gonna come into our force and as you come onto your force you're going to relax okay we're going to come into a cat-cow okay now we are gently first we're going to use the whole spine so inhaling arch look up exhale hunch protract your shoulders just two more inhale arch look up let the tailbone arch exhale hunch post-project your shoulders the last one inhale arch look up I'm going to stay here five keep breathing for three if you feel comfortable one exhale hunch protract your shoulders you're gonna keep looking at your belly button stay five four three - one from they're gonna come back okay now all we're gonna do is only work the lower spine okay.

So you're gonna should not give way into your chest don't do that you want to just again neutralize your spine from here just your lower back one and inhale two and three only the lower side and four and five Reed arch say five four three only the lower spine - one from here what we're going to do is we're going to stay here and move your right you're both your hips to the right side and you're gonna look and come back keep that arch left and back right and back left and back let's do two more right and come up left and come up from there gonna come back to neutral from here we're gonna come and work on your mid-spine okay inhale-exhale inhaling so you working inhale arch.

So you're not letting go of your lower back you're gonna arch an arch your thoracic and hunched your back arch the thoracic it's a little bit more tricky and come on arch up last one arch and stay down stay five for you feel the mid of your spine or thoracic three two one come back neutral from here we are only going to work your survival, okay so you're gonna arch and try and keep everything else together only your shoulder blade area four and up until last one five two five four take the tailbone in three engage your core doesn't let anything lose too one and shake it again now we're gonna relax and we're gonna do the same thing I'm gonna arch your back a little bit and the whole thing again arch and up you should feel your spine three and four five relaxed it shouldn't testify breathe four three two one cup we're going to go side again one and two and last one six and from here I'm gonna take your hands forward as you take your hands forward we're going to relax and poppy.

So that our shoulder blades stretch out in here eggs stay five three four three two one from here we're going to come back and we're gonna sit lie down as we lie down we're gonna come inhale-exhale you're gonna just take your shoulder blades towards each other form you're gonna take your hands again by stretching out the shoulders now Kim so inhale-exhale lift up one and we're going to just stay here 10 keep breathing 9 as much as you can eight seven relax everything six five you can move your head side to side so that your neck is also relaxed two one and release from here we're gonna lie down on our back and from here all we're gonna do is you're gonna bend your knees as you bend your knees you're gonna open the hip as you open the hip you're gonna flex your foot as you flex the foot gonna take your hand placement.

It here okay now very gently we're gonna stay just happy position I wonder why to inhale breathe stay turn to keep breathing nine you wanna gently just stay seven if you can't hold you can take wrap something around and hold it three-to-one travail I just want to push your knee to the right side one and left knee to the left side too and I'll be doing six of these three and try not moving the opposite hip hop up you want to keep it down for you in a thigh and last one five and up to six and up from there.

You want to get both your knees in here exhale push down as much as you can say five you feel that tension from your pelvis opening up three two one come back up from here going to bend your knees together as much as you can and in the same but the rattan you want to try and pull your feet to your chest as much as you can five four three three two one release okay you're gonna release we're gonna just hug our legs to keep our mocked-up or no inhale exhale state and if you feel like your neck can you can take your neck or your head or your chin up here otherwise if she feels too much tension right now don't - one from here we're going to do again a lower back twist you're gonna take your hands under your head okay now as you take your hands remember you want your elbows down flat on the flow Kip.

So the first thing I'm going to do is I'm going to take my right leg as if I'm going to be doing guru Dassin and I'm going to wrap it around behind the left okay and I'm going to come forward now as I come forward inhale exhale I want to drop my right knee to my left the side now as I do this I want to look onto the opposite side, you should feel so good your lower back feel the stretch three one you gonna come back as you come back up we're gonna change legs okay so remember to keep your hands the weight is your left leg wrap around the right now inhale exhale we're going to take up push the hips slightly again both your shoulder blades on the floor and drop you wanna look to keep breathing throughout the lower back one come back up and release from here.

we're gonna just relax you're gonna take now I'm gonna keep my hands here so that you can see my lower back okay so we're going to arch so as you arch can you see my hand is coming through and then you're gonna squeeze your hand not my hand try and squeeze your own hand so you're gonna arch and to arch and now squeeze engage your lower back your tailbone three four five you're gonna do five more so all that lower back pain last five is going to reduce three 2:01 breathe they're gonna squeeze and stay here now breathe.

If I keep breathing for three - one relax the last stretch for today you're gonna stay here and you're gonna just open and all we're gonna do is just open and pulse this down again try not arch your back because thief pressure and the pain is going to come here you want to try and take and push your pelvis down into the flow okay can you see pelvis wants to push into the flow guess I'm gonna stay back here so you can see my back and from here all we're gonna do is spells and we're gonna stay with a pulse ten gently keep breathing nine eight seven six five three two one you're gonna stay gonna come back as you come back you're gonna come under this side as you come onto the side you're gonna come back up okay so we're going always into the flow down and to the side and down and coming up so that again your lower back or any part of your back does not act up okay so thinking about it it's not only for humans who have their period and half grams but it's for anyone who has lower back pain.

                                        Thank you for reading

The world’s attention is on the border between Russia and Ukraine

The world’s attention is on the border between Russia and Ukraine The site of the biggest military build-up in Europe since the cold war Russia has already annexed Crimea, part of Ukrainian territory, and plunged Donbas, in Ukraine’s south-east, into a separate conflict Our allies and partners are ready to impose severe cost and significant harm on Russia and the Russian economy If Russia changes borders again by force this will be a challenge to the whole of European security.

But how did Ukraine become a flashpoint between Russia and the West?

                                And why won’t Russia leave Ukraine alone?

I don't think that Putin is finished with Ukraine I don't think he will leave Ukraine unmolested Vladimir Putin disputes whether a border between Russia and Ukraine should exist He says that Russians and Ukrainians are one people... ..and has claimed that Ukraine isn’t a state... but Ukraine is proud of its independence Russia and Ukraine do have a shared ancestry A union between Moscow and Kyiv in the 17th century... formed the base of the Russian Empire Moscow considers Kyiv the cradle of its civilization and its faith Over the centuries since, the two countries have been intimately connected Ukraine was a cornerstone of the Soviet Union until the bloc collapsed in 1991.

At the time, Ukrainian independence went hand-in-hand with a new, democratic Russia Ukraine in many ways set the example for Russia’s own independence from the Soviet Union... and the idea of Russia as a democratic republic But over the years Moscow came to view Ukraine's independence as a strategic blow... as well as an emotional one Today, around 13% of Ukrainians are ethnically Russian... and nearly a third speak Russian as a first language But despite these ties, recent events are turning many Ukrainians against Russia It’s a country which is responsible for 14,000 dead soldiers and civilians in a war in the east of Ukraine It’s a country that grabbed part of their territory It’s the country that poses constant threat 75% of Ukrainians born since 1991 now see their future as in the EU, rather than with Russia But a democratic Ukraine with ties to the West is unacceptable to Russia mainly due to Ukraine’s strategic significance Ukraine is caught between two spheres of influence... the West and its defensive alliance NATO on one side and Russia on the other Vladimir Putin is determined to keep Ukraine in Russia’s orbit and keep it out of alliances with others Putin doesn’t want Ukraine to join NATO.

Because he now sees it as antagonistic towards Russia A fellow Slavic country, as he says, the same people as us, as a member of NATO as part of the West is an affront In 1991, NATO’s borders in central Europe only ran as far east as Germany... but as former Soviet-bloc countries joined the NATO alliance in central Europe now runs, in some places right up to the Russian border Ukraine itself separates Russia from four NATO members As far as Russia is concerned, Ukraine must never join NATO And for Ukraine’s first years of independence, that didn’t seem likely Ukraine was led by governments friendly to Moscow But by Ukraine’s 2004 presidential elections, it was clear Ukrainians had begun to look westwards and Russia’s influence had its limits With the help of mass protests, Putin-backed candidate Viktor Yanukovych lost to pro-Western Viktor Dyachenko It became known as the Orange Revolution and was evidence that Russia was losing control of Ukraine The Orange Revolution, it mattered because people rose against somebody he backed it showed that people have agency.

Even when Yanukovych was voted in five years later Putin still couldn’t get his own way in Ukraine Yanukovych continued to look both ways — to Europe and to Russia When Ukraine was offered an association agreement with the EU Putin countered with an economic offer of his own Yanukovych eventually ditched the EU deal in favor of the economic pact with Russia But many Ukrainians felt sold out, and peaceful protests in Kyiv followed Yanukovych’s response was brutal sparking further demonstrations and the downfall of his government It was a slap in the face for Putin A video has emerged which appears to show President Yanukovych’s entourage fleeing from his luxurious mansion outside Kyiv Putin was furious. It was coming after similar protests in Russia He had to make an example of Ukraine he had to show that such events, revolutions, end badly and they end in civil war Putin’s response was to annex the Ukrainian territory of Crimea Crimea, of course, means a lot to Russians, it has enormous symbolic importance Of all the territories lost by Russia during the disintegration of the Soviet Union the loss of Crimea was felt most acutely his popularity ratings shot up Putin went on to encourage uprisings of pro-Russian separatists in the east of Ukraine.

A conflict that’s still going on Putin’s strategy has ensured that the EU and NATO keep Ukraine at arm’s length And stirring up conflict on Russia’s borders could help with troubles at home Putin’s popularity is falling Opposition to his regime is increasing, particularly among the young In 2021 street protests erupted after opposition leader Alexei Navalny was poisoned and then thrown in jail Putin needs a new source of legitimacy and conflict with the West provides, in his eyes that source of legitimacy Putin portrays himself as Russia’s defender against a failing West Western-style democracy can’t be allowed to contrast favorably against his rule least of all in neighboring Ukraine A successful democracy next door might lead people to demand the same thing at home He is trying to protect his regime and compensate for insecurity and weakness internally by external aggression And that’s what rulers who have exploited their people who have run corrupt and militaristic regimes have done over decades and centuries Putin is definitely not the first leader to do that And in that sense, he's fallen into that old trap For as long as Putin’s political woes continue Russia’s border with Ukraine is unlikely to be left in peace.

                                                      

                                                       Thank you for reading

10 Minute Labor Inducing Workout! Exercises to Prepare Your Body For Labor & Delivery

Hi everybody this is your labor-inducing workout as you might know there are lots of tricks and old wives' tales and things that people say that induce labor we don't really know if any of them actually work or if it was just your time to deliver when people say something work for them but what we do know is moving your body and exercise is one of the things that can help get your body ready and sometimes push you into labor.

So I am 39 weeks and trying to induce labor here please only do this workout if you have been cleared by a doctor for exercise and really all of these exercises are totally safe to be doing during pregnancy but if you're really trying to induce labor make sure that you are at least 37 weeks or beyond so all you need for this workout is a little bit of space I'm going to show you some things with the stability ball if you have it but I'll show you how to do it without it as well are you ready let's do it okay.

So we're gonna start just by marching just walking usually that is the main thing that is always suggested if you're trying to induce labor just walking hills if you can but just getting your body moving getting the blood flowing everything moving should help so let's just roll through those shoulders we're gonna keep this pretty short and again all of these exercises are fine to do you're out your pregnancy you've probably been doing them another prenatal workout you have been working out a big deep breath in now but it's a good idea not to really try to induce labor until you're past 37 weeks it's all of those other things that they tell you sex and eating spicy foods all of those things are fine during all of your pregnancy but there are lots of thoughts and old wives tales and myths on things you can do to really get it going when you're close to your due date or even past your due date trust me I've been drying them off.

So take in here just gentle rolls to your shoulders again we're gonna keep it kind of short because you're like me I'm 39 weeks any time we're towards the end of pregnancy we are really feeling it right so the last thing we want to do is work out usually round it up to tap and reach across but it does help get our bodies ready and get everything moving to take it over your head so we're just gonna do a few quick exercises to see if we can get everything moving oh let's see little hamstring curls to the back probably feeling it in those lungs, especially in that third trimester your baby has already dropped I'm not sure mine has but if your baby has you might be feeling a little less pressure in the lungs when you did most of this third trimester okay so let's start with your very basic squat toes forward sitting low bring it up I like to just kind of move my hands through at this point.

It might not be as comfortable to get as low do the best you can drop it low if you can breathe keeping that chest lifted so all of your weight is here trying not to round in that backdrop the hips push through the heels let's go for breathe three two and how about we try to hold this one down so hold if you can and then just little side to side into those hips this is why squatting is so good everything is moving down four three two tap it out right there well feel things.

So much quicker in this third trimester, I don't know that about you but hopefully let's take those toes out right here and we'll move to a plie squat or sumo squat we love Liaison pregnancy again because they open up the hips drop it down squeeze it up breathe really pull up through that pelvic floor think about doing the Kegel gentle pull up squeeze on our Kegels remember we don't want to do tight squeezing sometimes you hear sir like you're trying to stop the flow of urine just great but we don't want to squeeze everything think about pulling up and in let, 's go four three two and then let's hold this one down side to side into those hips breathe even lower if you can four three two shake it out tap it out good.

So one more little version of a squat if you can we're gonna get all the way down into a deep squat so watch me here toes out hips open wide drop it down if you can hands on the floor if that feels like too much I want you to grab the back of the chair or the squat and just get low as low as you can we're gonna hang out here and just do little pulses drop in those hips it's gonna burn in your legs and your glutes don't worry we won't stay very long eight seven six five four three two I want you to round up through the legs and roll up through the back grab a sip of water if you can't always a good idea to be hydrating as much as we can we'll give our legs a little bit of a rest I know that was a lot and let's just take it to some very gentle hip rolls so a little pelvic you're going to take it around knees are soft really kind of exaggerated going through go for weaving this way too and let's reverse your direction right soft knees rolling it through hip rolls it's a nice break from those quads right four three two and then let's just take a pelvic tilt front to back.

So it tilts it back take it forward tilt it back so it's not just all I'm trying to stick my butt out really think about your pelvis and your hips tilting bring it in as you do that pull those abs in tips I'm back let's go two more one more and then let's take our hips side to side side side pretty basic right so if you don't have access to a stability ball I want you to keep doing these moves those three ones that we just did from a standing position if you have access to a stability ball go ahead and grab it now so we're here we're gonna sit on to the ball and do those ones we just did so starting with those hip rolls knees are open I want you to roll your right one more and then take it opposite way one more and then let's go forward it back so pelvic tilt and you don't have the ball just keep doing it standing just like we did we're almost done please also start to just feel really good when we're nice and tight towards the end of the pregnancy last two and then let's go side to side back for three two and one good.

So go ahead and bring it up let's go ahead and take it down if you have the ball we're gonna hug it in front and just let your body weight roll over the front and sit back into the hips you can even just rest your head down and you can hear me from there if you don't have the ball I want you to take it to a nice deep child's pose as much as you can take those hips back reach it forward you have the ball it's a great way just to really sit into that just hang out and then let's come up into a seated position push that ball to the side if you get it and the last thing right here let's take those knees out into that butterfly stretch and just forward and back so another great thing to do if you have the ball is just sitting on it and bouncing on it nothing too specific about that just make sure that you maintain some core control keep the chest lifted shoulders back and just bounce it's fun three two let's hold this over into a little bit of a stretch take it one big deep breath in over to one side so there you go pretty basic nothing too strenuous just some things to maybe help move things along if you are getting close hopefully I am a MUDder reach it back and again keep walking keep moving it is one of the things even though again I have a lot of scientific research to say this will for sure make you go into labor this for sure induces or doesn't but we do know that exercise and moving and walking really helps.

                                           Thank you for reading

Russia: Putin cracks down on media over Ukraine war

In the city of Yekaterinburg police used force in their attempt to close the pandora's box of war some 5 000 arrests were reported across Russia yesterday not just here in the Ural mountains but across 49 cities which suggests that domestic opposition to a conflict still in its infancy will be harder than usual to contain hug me if you are against the war reads this tick tock post from Moscow on the first day of the invasion though tick tock which is chines'-owned has now blocked any new Russians content after the kremlin outlawed what it calls fake news for his own safety we've also blurred the identity of this influencer who has since deleted his tick-tock post I want to deliver one thing to you none of people i personally talked to literally none of my friends and none of people I personally talked to supported today's events every single person I know is against the violence and against the crime which is happening right now many Russians postings aimed against the Ukrainian government appeared to come from a shared script Russians school teachers have been issued with this new guidance on what to tell their teenage pupils about the so-called nightmare of genocide in Ukraine which is that the war is not a war but a special peacekeeping operation to quotes degasify the country we want to see it demilitarized Ukraine.

We want to see Ukraine free from Nazi ideology and Nazi elements are Russians being persuaded by state propaganda now that the authoritarian government has flipped a switch and become totalitarian overnight it makes polling even more difficult so it's hard to tell but i would guess that it would be fairly effective I have a friend whose mother is from a Siberians village small Siberians village and the first coffin came home last week but the young man's parents said they're not going to talk about it because they're afraid of getting a 15-year sentence for spreading fake new you know what is considered fake news about this every war has its propaganda symbols and for the Russians it's the letter zed which first appeared on military vehicles and was then adopted by politicians including maria botana here urging the Russians army to keep going the Russians gymnast Ivan kulak even wore it on his leotard while standing on a podium next to his victorious Ukrainian rival Russia's defense ministry says the zed stands for victory celebrated here in Siberia with patriotic pop from where the true horror of war seems quite deliberately a very long way off Jonathan Rugman with that report about the situation inside Russia well earlier I spoke to the former prime minister Gordon brown he's called for a special international tribunal to be set up to try Vladimir Putin over Russia's aggression.

I asked him to explain why the Ukraine government has now asked us to do it they're supporting it support is building up in the Baltic states and across Europe the foreign secretary has announced today she's looking at this proposal and what it does is it fills a gap in international law at the moment we could not try president Putin and his cutlery for crimes of aggression that's the act of invading Ukraine and continuing to fight a war within Ukraine the international criminal court can look at war crimes and crimes against humanity and genocide but the first crime the crime of aggression does need to be focused upon and that's what a special tribunal would do until a few weeks ago the idea of a nuclear strike a nuclear war between the superpowers seemed completely off the reservation a mad cap stuff no one talked about it he has now raised that issue and however unlikely it still is without alarming the British public or anyone else of that matter do you think we should be having a more open and frank discussion about this possibility I know it's not uh right to believe president Putin but the statement of the government is that they would only use nuclear weapons in the event of being under attack as a country or in the event of the existence of the very country being put in jeopardy now none of these conditions apply to any justification for using nuclear weapons in this situation and i do believe that there are more sensible people than president Putin at the center of the Russians government and it would be difficult for him to pull the trigger as if on his own he would be prevented from doing so so you obviously met uh Vladimir Putin.

When you were prime minister perhaps also as chancellor of the exchequer as did Tony Blair what was he like well president Putin only understands one thing strength uh the first time I met him we were talking about oil and the same issue arose he said we will sell to the east we don't need to sell to the west and unless you meet our terms we're not going to sell oil and gas to you and of course he did continue to sell oil and gas to it but he was threatening us and of course i had to deal with uh Putin after the Vingo assassination and we knew that Putin was planning other assassinations in Britain we knew that he was directing them personally and we knew unless he understood that we would fight back on these things expelling diplomats expelling the people who were the spies tracking those people who were coming into the country to undertake these crimes and giving security to the people who were at risk and that happened for years afterwards and I suppose that our guard had dropped by the time  the Salisbury uh poisonings happened.

So he only understands one thing and that is strength but if if he only understands strength and if that was obvious to you at the time why did you and tony Blair go out of your way to court both him and the rich oligarchs around him i didn't caught any oligarchs I've got no interest in them and no influence you expanded the visa scheme that allows them to come to the us I'm sorry matt the tier one visa scheme was not to bring oligarchs to the united kingdom uh to use laundered money yeah I just wondered if the scrutiny was there to look into the origins of their money well look if it had ever been brought to my attention when i was prime minister I would have taken action and I do believe that kayo stamina is absolutely right to say that the government has been far too slow to deal with this issue in the last few years and particularly even in the last few weeks do you think we now live in a new Europe a new world of almost permanent insecurity as a result of Russia the hopes of 1990 that the war between east and west is over that that is gone uh we're now dealing with a president who wants to use force rather than diplomacy who wants to if you like bypass any international institution that would promote the rule of law and of course who is prepared to go to any lengths including threatening uh with nuclear uh power stations and and potentially radiation from them uh people that he wants to to rule over but we must try we must try to avoid the continuing bloodshed that is taking place Gordon brown thank you very much.

                                                        Thank you for reading

Russia Ukraine conflict: Kyiv takes up arms

In front of every twitching net curtain, there is a window and behind every window, a smartphone in an invasion in which little escapes the invaded this was a housing estate in the southeast of Kyiv and the firefighters are battling the aftermath of a Russian cruise missile no one really knows why the Russians targeted tower block 7 on the past street it may have been a stray and miraculously no one was killed but this morning the survivors were less interested in the how and more in the wires no one had the answer not the old lady on the fourth floor oblivious to the fact that her balcony was on the verge of collapse not the woman next door on the seventh floor busy shoveling glass out of her living room all of them wondering.

What the point of the clear-up is when this is just day two of an invasion that could last weeks while holding their capital city and their president to political ransom are you scared yeah you're going to stay here or leave you're going to stay here uh I live here but I can't stay here now right where would you go I don't know all of them conscious that their lives are suddenly as random as this piece of debris floating towards the missile crater thanks to a man who has accused Ukraine of being a nation of neo-Nazis and is waging war to make the lie the madness of this war found an unforgettable image today in this scene also filmed for many disbelieving windows a tank skidded running over an innocent car and then reversed back over it astonishingly the driver lived to be liberated by a neighbor's cobra but don't count on too many miracles in the same district of Oberon and madness takes many forms in a situation this unhinged here they were handing out automatic weapons to civilians no questions asked no training required eighteen thousand machine guns have been given away so far perhaps the giveaway guns explain the chaos at the central train station but notice how no one is running away the need to keep their place on the platform trumps the fear of getting shot the throng is only heading in one direction west away from Russia towards Poland one Ukrainian who is staying put is president Zielinski and his band of government brothers he lists them one by one in his favorite selfie format before the obligatory battle cry glory to Ukraine they're also staying put in their new home the metro station under the railway terminal the citizens of Kiev have traded the lockdowns of Ovid David for the subterranean lockdowns of war life in the bunker in 2022 as they wish the new commuters to the front line a good day at the office now this has been called the biggest ground war in Europe since the second world war men a fighting age are now forbidden to leave under Ukraine's mobilization order.

While cues of people have formed outside recruitment offices obeying the call to come to the country's defiance our international editor Lindsey hills on joins me now from Nieto in the east of the country Lindsey matt it's a cold misty night here in juniper, I don't know what this poor visibility is likely to do for Russian operations tonight what I do know is that Kharkov which is north of where I am is under heavy bombardment at the moment that is the second city now Ukrainian forces are doing what they can they're they are lined up they are trying to push back the Russian advance and they have had some successes they have managed to destroy some vehicles I have certainly seen evidence that they have managed to kill a few soldiers here and there we understand that they are also blowing up bridges blowing up the infrastructure of their own country in the hope at least if they can't stop this advance at least in slowing it down the kind of mood we have seen today is yes defiance but also edged with fear because people know that this army is massive and yes they are handing out weapons and yes they do want to fight on the streets but what can you do against missiles at the same time as what's happening in Kharkov also around the black sea and the sea of Azov we're hearing reports of an amphibious landing in Mariupol that is not confirmed yet but what we do know is that the Russians are advancing there and that is several hours drive south of where I am a battle in the city of Multipool today that's south of here towards the sea of Azov an area where the Russians have been advancing fast the building is apparently a hospital caught on camera on the road to cursing on further west why bother to dismantle the CCTV tower everyone knows what's happening Russian forces are invading and occupying a democratic country and look at a Russian armored vehicle flying a Soviet flag Ukrainians film the missile strikes.

If they dare tonight at least part of kirtan is said to be in Russian hands this woman in person wasn't going to accept it she refused to take orders from a Russian soldier publisher we found dozens of men who normally work in i.t or local government queueing at a military recruitment center there are scenes like this all over the country men between the ages of 18 right up to 60 have been called up and the people I've been speaking to say they're determined to fight they hate the Russians they're united by this fierce patriotic pride they can't stop Russian tanks or missiles but they say they can make a Russian occupation impossible I joined the force of Ukraine and this city to beat the Russian aggression can you really beat Russia this huge army they can't handle I will shoot them you will shoot them yes I will kill them in our streets today the shelling in and around Kharkov Ukraine's second city intensified it sounds terrifying but maybe someone needed to tell this Kharkov couple that it's not the brightest idea to stand near an unexploded rocket on guard as the shelling gets closer the wreckage of Russian vehicles on the outskirts of Kharkov evidence that Ukrainian forces are fighting back tonight a fireball caused by a missile exploding in an industrial area northeast of Kharkov glowing in the dark like a beacon of fury and despair now the other important area is in the far east on the border with Russia, I'm talking about the so-called separatist areas which president Putin recognized as individual states the other week in his attempt to justify what he's doing at the moment now the Ukrainian forces have been firing into that area a place called Horlivka Russian which is on the Russian separatist side they did apparently hit a school today there's no evidence that anybody was killed in that but what that shows are that there is fighting on that side as well and we understand that someone in the Ukrainian forces and it's not clear who and it's not clear whether this was an official act actually fired and hit an airbase in Rostov o the Russian side that wasn't officially announced but it seems to be common knowledge on all those WhatsApp Ukrainian of groups amongst different Ukrainian soldiers so what you sense here is not exactly anarchy but there are different units doing different things at different times and it's not clear how much of total control the Ukrainian military are able to have because they are facing one of the most powerful enemies in the world and more than that they know that as the Russians advance.

It will become ever more difficult for them to maintain this kind of level of resistance and that's when it will be down to these men in the streets who think they're going to fight the Russians it's hard to see how that will really work and it's also hard to see what tomorrow is going to bring for the people of Ukraine you can say that again Lindsay thank you very much indeed but let's speak to Kira Rubik a Ukrainian MP who says that she is armed with a Kalashnikov rifle and will fight herself against the Russian army, if she has to Kyra, Kyra thank you very much for coming on the program um when did you buy your gun do you know how to use it and do you think you'll actually have to use it uh hello uh so I did not buy it I was given it by our authorities first as an MP and second as a member of the resistance force I have never used a gun in my life and even two days ago before it, all started if you ask me I would call you crazy if you would imply that I could ever use but after you spend some time at a bomb shelter after four eight n times during the last two days we have heard sirens about the air force attacks after seeing your family hiding under the stairs you just have to do something and so yesterday we were given the guns and it's about 20 000 guns right now distributed between the members of the resistance in Kyiv and yesterday today I spent my time with the team where I'm learning how to shoot I don't want to evacuate I don't plan to flee because I think right now we should all do what we have to do is fight Russian soldiers on our soil fight people who came from nowhere well we know from where and want to take what is ours we want to take our land want to instill some Russian pride here and with just because we they don't allow us the right to exist Putin said he doesn't allow our country to exist I don't doubt your determination and your resolve but you and the rest of the citizen's Russian army will not be a match for the Russian army will you I mean this could really end very badly for you so I will tell you the story that happened today where when a group of five Russian soldiers tried to get into Kyiv uh dressed as Ukrainian army they were disarmed not by our regular forces and they were killed not by our regular forces but by the people like me by their resistance because we were able to move quickly and our troops were able to find and disarm the intruders so I have I really pray to god that I wouldn't ever have to use and fire the gun however I know that I will do.

If I have to and right now I know technically how to do it and get as and as my fellow friends say get fewer bruises does your family understand why you're Do this to your children yeah my family does understand this and everybody here in Kyiv who stayed who didn't flee they know that we will have to protect ourselves people are preparing Molotov's cocktails people are preparing for what's coming um you know we have been at war with Russia for eight years so we know very well what kind of force is coming in and we know very well that we will have to uh to do what's right now and we will do it um I don't know if you heard the crumbs of artillery or shelling that I heard just a few minutes ago not far by the river which is and what's going on in that particular bit of shelling what are they trying to do you think uh I think they are trying to get to the uh train station and the airport which is nearby however uh our um our military is actually uh pretty good in disarming uh all the rockets that are coming in that's why I actually was very um very glad to hear that Ian Stoltenberg said that they are giving us more uh more help and support on the air force so that we'll be able to um to if we cannot get the no-fly zone from NATO forces we can get it ourselves with the ammunition that you're provided that they're providing us but they are destroying your air force aren't they they've destroyed quite a few airfields your airpower was very weak anyway um unless NATO really steps in here and enforces a no-fly zone which would probably mean war with Russia you're not going to get very far so um my party and I for three months were asking demanding talking to the NATO reps and uh all the uh all the members about providing Ukraine with no-fly zone and unfortunately, it went from no way to okay maybe and we don't see it as that will be a direct war with Russia ever on terms of protection, we still see that it could be an option uh we understand that the air force is our weakest point uh as of right now and that's why we need all the help that we can get from anybody to um to get uh to get it up right now because you see you see what's happening right here now you feel it indeed and Kyra there was a suggestion earlier today that president Zielinski might be prepared to negotiate with Moscow in order to achieve some kind of neutrality and thus save tens of thousands of lives is that still the case and would you support it so here is the thing we have again we've been at war with Russia for the last eight years we know what Putin's word means and it means nothing and so discussion about neutrality and anything else it's just like a way to for Putin to play his muscle but it will not end up anywhere and it will not stop the war uh yeah the question that we have all been juggling with for the last like six months since the news about the uh that he's planning to invade started reaching out was is there a force in the world right now that can stop putting because the old security system is not working obviously and the world security structure for the world for uh for Europe rope uh is not working because it's not stopping Putin and if it will he will not stop in Ukraine and I know we know we all know it right so the question if there is a force that can stop him right now and if there is this force then we can start to negotiate and there is no force then we will fight you.

In front of every twitching net curtain there is a window and behind every window a smartphone in an invasion in which little escapes the invaded this was a housing estate in the south east of Kyiv and the firefighters are battling the aftermath of a Russian cruise missile no one really knows why the Russians targeted tower block 7 on past street it may have been a stray and miraculously no one was killed but this morning the survivors were less interested in the how and more in the wires no one had the answer not the old lady on the fourth floor oblivious to the fact that her balcony was on the verge of collapse not the woman next door on the seventh floor busy shoveling glass out of her living room all of them wondering what the point of the clear-up is when this is just day two of an invasion that could last weeks while holding their capital city and their president to political ransom are you scared yeah you're going to stay here or leave you're going to stay here uh I live here but I can't stay here now right where would you go I don't know all of them conscious that their lives are suddenly as random as this piece of debris floating towards the missile crater thanks to a man who has accused Ukraine of being a nation of neo-Nazis and is waging war to make the lie the madness of this war found an unforgettable image today in this scene also filmed for many disbelieving windows a tank skidded running over an innocent car and then reversed back over it astonishingly the driver lived to be liberated by a neighbor's cobra but don't count on too many miracles in the same district of Oberon and madness takes many forms in a situation this unhinged here they were handing out automatic weapons to civilians no questions asked no training required eighteen thousand machine guns have been given away. 

So far perhaps the giveaway guns explain the chaos at the central train station but notice how no one is running away the need to keep their place on the platform trumps the fear of getting shot the throng is only heading in one direction west away from Russia towards Poland one Ukrainian who is staying put is president Zielinski and his band of government brothers he lists them one by one in his favorite selfie format before the obligatory battle cry glory to Ukraine they're also staying put in their new home the metro station under the railway terminal the citizens of Kiev have traded the lockdowns of Ovid David for the subterranean lockdowns of war life in the bunker in 2022 as they wish the new commuters to the front line a good day at the office now this has been called the biggest ground war in Europe since the second world war men a fighting age are now forbidden to leave under Ukraine's mobilization order while cues of people have formed outside recruitment offices obeying the call to come to the country's defense our international editor Lindsey hills on joins me now from Nieto in the east of the country Lindsey matt it's a cold misty night here in juniper, I don't know what this poor visibility is likely to do for Russian operations tonight what I do know is that Kharkov which is north of where I am is under heavy bombardment at the moment that is the second city now Ukrainian forces are doing what they can they're they are lined up they are trying to push back the Russian advance and they have had some successes they have managed to destroy some vehicles I have certainly seen evidence that they have managed to kill a few soldiers here and there we understand that they are also blowing up bridges blowing up the infrastructure of their own country in the hope at least if they can't stop this advance at least in slowing it down the kind of mood we have seen today is yes defiance but also edged with fear because people know that this army is massive and yes they are handing out weapons and yes they do want to fight on the streets but what can you do against missiles at the same time as what's happening in Kharkov also around the black sea and the sea of Azov we're hearing reports of an amphibious landing in Mariupol that is not confirmed yet but what we do know is that the Russians are advancing there and that is several hours drive south of where I am a battle in the city of Multipool today that's south of here towards the sea of Azov an area where the Russians have been advancing fast the building is apparently a hospital caught on camera on the road to cursing on further west why bother to dismantle the CCTV tower everyone knows what's happening Russian forces are invading and occupying a democratic country and look at a Russian armored vehicle flying a Soviet flag Ukrainians film the missile strikes.

If they dare tonight at least part of kirtan is said to be in Russian hands this woman in person wasn't going to accept it she refused to take orders from a Russian soldier publisher we found dozens of men who normally work in i.t or local government queueing at a military recruitment center there are scenes like this all over the country men between the ages of 18 right up to 60 have been called up and the people I've been speaking to say they're determined to fight they hate the Russians they're united by this fierce patriotic pride they can't stop Russian tanks or missiles but they say they can make a Russian occupation impossible I joined the force of Ukraine and this city to beat the Russian aggression can you really beat Russia this huge army they can't handle I will shoot them you will shoot them yes I will kill them in our streets today the shelling in and around Kharkov Ukraine's second city intensified it sounds terrifying but maybe someone needed to tell this Kharkov couple that it's not the brightest idea to stand near an unexploded rocket on guard as the shelling gets closer the wreckage of Russian vehicles on the outskirts of Kharkov evidence that Ukrainian forces are fighting back tonight a fireball caused by a missile exploding in an industrial area northeast of Kharkov glowing in the dark like a beacon of fury and despair now the other important area is in the far east on the border with Russia, I'm talking about the so-called separatist areas which president Putin recognized as individual states the other week in his attempt to justify what he's doing at the moment now the Ukrainian forces have been firing into that area a place called Horlivka Russian which is on the Russian separatist side they did apparently hit a school today there's no evidence that anybody was killed in that but what that shows are that there is fighting on that side as well and we understand that someone in the Ukrainian forces and it's not clear who and it's not clear whether this was an official act actually fired and hit an airbase in Rostov o the Russian side that wasn't officially announced but it seems to be common knowledge on all those WhatsApp Ukrainian of groups amongst different Ukrainian soldiers so what you sense here is not exactly anarchy but there are different units doing different things at different times and it's not clear how much of total control the Ukrainian military are able to have because they are facing one of the most powerful enemies in the world and more than that they know that as the Russians advance it will become ever more difficult for them to maintain this kind of level of resistance and that's when it will be down to these men in the streets who think they're going to fight the Russians it's hard to see how that will really work and it's also hard to see what tomorrow is going to bring for the people of Ukraine you can say that again Lindsay thank you very much indeed but let's speak to Kira Rubik a Ukrainian MP who says that she is armed with a Kalashnikov rifle and will fight herself against the Russian army, if she has to Kyra, Kyra thank you very much for coming on the program um when did you buy your gun do you know how to use it and do you think you'll actually have to use it uh hello uh so I did not buy it I was given it by our authorities first as an mp and second as a member of the resistance force I have never used a gun in my life and even two days ago before it, all started if you ask me I would call you crazy if you would imply that I could ever use but after you spend some time at a bomb shelter after four eight n times during the last two days we have heard sirens about the air force attacks after seeing your family hiding under the stairs you just have to do something and so yesterday we were given the guns and it's about 20 000 guns right now distributed between the members of the resistance in Kyiv and yesterday today I spent my time with the team where I'm learning how to shoot I don't want to evacuate I don't plan to flee because I think right now we should all do what we have to do is fight Russian soldiers on our soil fight people who came from nowhere well we know from where and want to take what is ours we want to take our land want to instill some Russian pride here and with just because we they don't allow us the right to exist Putin said he doesn't allow our country to exist I don't doubt your determination and your resolve but you and the rest of the citizen's Russian army will not be a match for the Russian army will you I mean this could really end very badly for you so I will tell you the story that happened today where when a group of five Russian soldiers tried to get into Kyiv uh dressed as Ukrainian army they were disarmed not by our regular forces and they were killed not by our regular forces but by the people like me by their resistance because we were able to move quickly and our troops were able to find and disarm the intruders so I have I really pray to god that I wouldn't ever have to use and fire the gun however I know that I will do if I have to and right now I know technically how to do it and get as and as my fellow friends say get fewer bruises does your family understand why you're Do this to your children yeah my family does understand this and everybody here in Kyiv who stayed who didn't flee they know that we will have to protect ourselves people are preparing Molotov's cocktails people are preparing for what's coming um you know we have been at war with Russia for eight years so we know very well what kind of force is coming in and we know very well that we will have to uh to do what's right now and we will do it um I don't know if you heard the crumbs of artillery or shelling that I heard just a few minutes ago not far by the river which is and what's going on in that particular bit of shelling what are they trying to do you think uh I think they are trying to get to the uh train station and the airport which is nearby however uh our um our military is actually uh pretty good in disarming uh all the rockets that are coming in that's why I actually was very um very glad to hear that Ian Stoltenberg said that they are giving us more uh more help and support on the air force so that we'll be able to um to if we cannot get the no-fly zone from NATO forces we can get it ourselves with the ammunition that you're provided that they're providing us but they are destroying your air force aren't they they've destroyed quite a few airfields your airpower was very weak anyway um unless NATO really steps in here and enforces a no-fly zone which would probably mean war with Russia you're not going to get very far so um my party and I for three months were asking demanding talking to the NATO reps and uh all the uh all the members about providing Ukraine with no-fly zone and unfortunately, it went from no way to okay maybe and we don't see it as that will be a direct war with Russia ever on terms of protection, we still see that it could be an option uh we understand that the air force is our weakest point uh as of right now and that's why we need all the help that we can get from anybody to um to get uh to get it up right now because you see you see what's happening right here now you feel it indeed and Kyra there was a suggestion earlier today that president Zielinski might be prepared to negotiate with Moscow in order to achieve some kind of neutrality and thus save tens of thousands of lives is that still the case and would you support it so here is the thing we have again we've been at war with Russia for the last eight years we know what Putin's word means and it means nothing and so discussion about neutrality and anything else it's just like a way to for Putin to play his muscle but it will not end up anywhere and it will not stop the war uh yeah the question that we have all been juggling with for the last like six months since the news about the uh that he's planning to invade started reaching out was is there a force in the world right now that can stop putting because the old security system is not working obviously and the world security structure for the world for uh for Europe rope uh is not working because it's not stopping Putin and if it will he will not stop in Ukraine and I know we know we all know it right so the question if there is a force that can stop him right now and if there is this force then we can start to negotiate and there is no force then we will fight you.

                                          Thank you for reading 

Putin's war on Ukraine, explained

Putin called this a "special military operation".

But it's clear, this is a full-scale invasion.

"We're like, in a cellar."

"I'm not sure if it's deep enough to help us to survive."

Russian troops and tanks have entered Ukraine on all fronts.

All these cities are under attack, including the capital of Kyiv which has become Putin’s main target.

Many are sheltering in basements and metro stations across Ukraine.

There have been hundreds of casualties and over half a million Ukrainians have been forced to flee their homes.

This is one of Europe’s largest wars since World War II.

Since then, Europe’s map has been shaped by political alliances.

But now, Putin wants to redraw Europe’s map by force.

Putin has long claimed Ukraine belongs to Russia and they are one people.

"We're not just close neighbors, we're one nation."

But Ukraine is a sovereign nation with its own language, culture, and political system.

And while the two countries do have a shared history Ukraine has fought hard for its own identity.

Ukraine was part of the Russian Empire in the 18th and 19th centuries.

In 1917, the Russian Revolution brought down the empire and the region spiraled into a civil war.

Ukraine briefly gained independence from Russian rule but was quickly taken over by the newly created Soviet Union as one of its first republics.

Over the next decade, the Soviet Union brutally expanded its control.

And by the end of WWII, it forged a sphere of influence over here.

While the west held its influence over here.

Essentially dividing Europe and marking the beginning of the Cold War.

The Soviet Union installed communist governments on their side which were easy for them to control.

But the west developed into democracies with capitalist economies.

The deep ideological divide fueled distrust and tensions between the two sides.

And soon these spheres hardened into military alliances.

In 1949, these countries along, with the US and Canada formed the North Atlantic Treaty Organization, or NATO, and promised to defend each other from invasion.

A few years later, these countries joined the Soviet-led Warsaw Pact alliance.

And each side built up its military to protect itself from the other.

Europe remained this way for decades until one side finally collapsed.

By late 1991, republics like Ukraine began declaring independence from Soviet domination.

The Soviet Union dissolved into 15 independent countries, including a much weaker Russia.

And the Soviet sphere of influence disappeared as many countries overthrew their communist governments.

Even though the Cold War ended the alliance on the other side of Europe was still going strong.

In fact, it was expanding.

In 1999, Poland, Hungary, and the Czech Republic joined NATO.

In 2004, seven more countries joined.

That moved NATO into the old Soviet sphere of influence.

Making NATO's border with Russia the longest it's ever been.

Belarus, Ukraine, and Georgia were now the last post-Soviet countries left between Russia and NATO.

But Ukraine and Georgia both wanted to join NATO for a long time.

And that made them prime targets for Russia.

Ukraine became a NATO partner in 1994 which brought them a step closer to becoming a member.

And in 2013, they were going to sign an association agreement with the European Union.

But when it came time to sign the deal Ukraine’s pro-Russian government refused.

Instead, they chose to strengthen ties with Russia.

After the decision was announced, hundreds of thousands of protesters took to the streets to demand the agreement be signed.

After months of peaceful protests, the Ukrainian president cracked down and killed more than 100 people.

Sparking more protests which eventually drove the president out of the office and the country.

This meant Putin would lose political influence over Ukraine.

So he decided to use force instead.

First, he invaded and annexed Ukraine’s the Crimean Peninsula.

Then, Russia-backed separatists captured the regions of Donetsk and Luhansk and declared them independent of Ukraine.

Since then, Ukraine has been locked in a conflict with Russia that has killed 14,000 people and displaced nearly 2 million people.

For nearly eight years, Putin has held on to these regions

destabilizing Ukraine and keeping it from moving closer to the west.

But in November 2021, Putin decided to go all in.

Satellite images showed at least 100,000 Russian troops and military equipment piling up along the border of Ukraine.

Putin repeatedly denied any plans to invade.

But weeks later, he presented his demands to the west.

His main demand was that NATO stop expanding and move its military borders back to where they were in 1997 away from Russia.

Western leaders rejected his demands.

Instead, they put forces on standby and reinforced their military presence in Eastern Europe.

Back at Ukraine’s border, Russian troops continued to gather.

And over here, along its border with Belarus, Russia began conducting huge military drills.

On February 21st, the threat of war became real.

His troops immediately crossed the Ukrainian border into Russian-backed separatist regions under the pretense of peacekeeping.

Ukraine announced a state of emergency and President Zelensky made a direct appeal to the Russian people. 

Hours later on February 24th Putin launched a full-scale invasion in Ukraine.

World leaders have spoken out against Russia’s invasion.

“We condemn this barbaric attack and the cynical arguments to justify it."

“This hideous and barbaric venture of Vladimir Putin must end in failure."

“Putin chose this war and now he and his country will bear the consequences.”

Anti-war protests have broken out around the world.

Including in Russia, despite the risk of arrest.

Neighboring nations have opened their borders as hundreds of thousands of Ukrainians attempt to flee.

NATO’s response force has been activated for the first time in history.

And the US has sent additional troops to eastern Europe.

But in many ways, the world is treading carefully.

Putin controls the world’s largest arsenal of nuclear weapons and has already threatened anyone who might interfere.

So countries around the world are imposing some of the harshest economic sanctions to slow Putin down.

And sending tons of military aid to support Ukraine.

For now, Russian forces keep pushing deeper, but Ukraine is fighting back.

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