Please be advised that the main video content of this course is provided in the original language (Russian).

The Lotus Pose (Padmasana) is more than just an aesthetic symbol of yoga; it is a powerful tool for deep meditation and managing internal energy. However, mastering it safely requires a structured approach and detailed preparation of the body. In this video sequence, Yuri Vovchok presents an intermediate-level program focused on deep hip opening and the development of "flexible strength."

The methodology of this sequence is based on the principles developed by Andrey Sidersky. It prepares the body’s structure so that entering Padmasana becomes a natural and safe process. In addition to the main block, the material includes two warm-up options: an intensive joint mobilization routine and a 30-minute sequence that can also serve as an excellent morning workout.

What to expect in this course:

• Breathing Techniques: Setting the stage with Kapalabhati to awaken the body and sharpen focus.
• Deep Joint Mobilization: Detailed warm-ups for the ankles, knees, and hips.
• Special Sequences: Exercises focused on axial spinal extension, deep forward folds, and twists.

Practice Recommendations:

• Training Frequency: Any of the blocks can be performed daily (no more than once per day). You may combine or alternate them depending on your desired workload.
• Optimizing Load: Listen to your body. If you feel accumulated fatigue, "heavy" muscles, or joint pain, take a 1–2 day break or reduce intensity to once every three days.
• Breathing Pattern: For best results, use the "Deep Energization" mode (holding the asana for 3 breathing cycles) or the "Activation" mode (holding for 1 cycle).
• Adaptation: If a full Lotus still causes discomfort, substitute it with a Half-Lotus wherever technically possible. Similarly, reduce the difficulty for any inaccessible asanas (e.g., performing a partial split or using a wall for handstands) until the body gains confidence and flexibility.

Begin your journey toward a conscious practice with respect for your body's limits, turning every movement into a step toward perfect form.