The complex was designed by Andrey Sidersky. One of the main mistakes of practitioners of any level is performing asanas at the expense of “strengths” and ignoring undeveloped areas of the body. A typical example is the implementation of a deflection due to the lower back, which over time leads to serious injuries and diseases. The study of the chest deflection allows you to avoid this mistake, simultaneously solving many somatic problems associated with insufficient mobility of the spine in the thoracic region.

In addition to the complex, two warm-up options have been added - an articular warm-up to warm up the joints and a warm-up complex for 30 minutes, which can also be used as a morning exercise.

1) The frequency of training. Any of the complexes can be performed daily, but no more than once a day. If you want to train several times a day, you can choose different complexes depending on the type of load you need.
2) Load optimization. If you feel tired, you should take a break from practice for 1-2 days. If fatigue persists, or if you regularly experience muscle stiffness, sore joints and tendons, it makes sense to reduce the intensity of your workouts and train every other day or once every three days.
3) Breathing. The optimal breathing pattern is a deep energization mode (fixing the asana for three breathing cycles). Good results are also given by the mode of energy activation (fixation of the asana for one respiratory cycle).
4) The level of technical complexity. If the exercise involves the use of a "lotus", but so far such crossing of the legs causes discomfort, it is necessary, wherever it is technically possible, to replace the full "lotus" with a "half lotus". Similarly, the order of difficulty should be reduced for all technically inaccessible asanas, for example, to perform an incomplete split. To master the "upper" handstands, it is advisable to use a wall as a support at first - until the balance in the handstand becomes confident.


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