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

The modern pace of life in a metropolis often turns our bodies into a reservoir of stress rather than a source of energy. We are used to choosing between work efficiency and self-care. Vyacheslav Gutsalyuk's course, "Synergy of the Day: Morning and Evening Namaskars," is designed to break this cycle. It is a concise, scientifically grounded, and deeply practical solution for those who value every minute of their time.

The "Necessary and Sufficient" Concept The program is structured so that just 30–40 minutes of practice twice a day yields health benefits comparable to a full 90-minute gym workout. The secret lies in the maximum concentration of effective actions and their cyclic repetition. Over 12 sessions (6 morning and 6 evening), you will build a solid health foundation for your daily productivity.

How Synergy Works The course is divided into two key complementary vectors:

• Morning Practices: Your "energy boost." They focus on mobilizing all body systems: activating metabolism, launching the cardiorespiratory system, and "switching on" the main muscular pathways. Morning namaskars help awaken both the body and the mind, ensuring clarity of thought throughout the day.

• Evening Complexes: A tool for a deep reset. After a workday, the body is often stiff with the "ballast" of unrealized emotions and physical tension. Through alternating strength balances and gentle stretching, evening sessions convert this tension into relaxation. You unburden the nervous system, release the spine, and prepare the body for truly deep and restorative sleep.

Methodology and Results The course is based on dynamic breath-movement series, elements of Sukshma Vyayama, and ancient Qigong techniques. Each session begins with a meditative setup and Ujjayi breathing (ocean breath). This technique allows you to instantly balance vascular tone, align internal organ function, and shift your focus from external informational noise to internal sensations.

Variability and Flexibility We understand that schedules vary. For maximum effect, we recommend performing the complexes in pairs (morning + evening). However, if your time is strictly limited, you can focus on one part of the day. For your convenience, we have separated them into standalone materials: a set of 6 morning namaskars and a set of 6 evening namaskars.

What to Expect in a Month The course is designed for cyclic practice over 2–4 weeks. During this period, you will go through a short-term adaptation phase: chronic heaviness in the shoulders and back will fade, joints will become more mobile, and your vital energy levels will significantly increase. These are not just exercises—this is your daily platform for health and a cheerful mood.