This course is a unique development by Andrey Sidersky and the project’s leading instructors (Viktor Petrenko and Alisa Bersenyova). Initially, these series were created as a supporting tool in the comprehensive therapy of PTSD. However, practice has shown that chronic stress is always accompanied by critical overload of the musculoskeletal system.

This system works simultaneously in two directions:

• Physical Compensation: specialized exercises for the back and joints eliminate the consequences of physical tension and "blocks."
• Psychoregulation: stabilization of the emotional state through work with the body and breath.

Who is this course for?

• Those experiencing chronic stress or who have lived through traumatic events.
• People who feel an "armor of tension" in their back, shoulders, or pelvis.
• Practitioners of any level: from beginners to experienced yogis.

Key Feature: The course can be used for prevention. If practiced between traumatic situations, the exercises help "compensate" for the trauma at the moment of its occurrence, preventing it from taking root in the psyche.

📋 How to Practice Correctly (Instructions)

To achieve maximum results and avoid overwhelming the nervous system, follow this algorithm:

1. Choosing a Mode (Express, Short, Basic)

Level 1 series have three modes. Start with the shortest:

• Express: A quick warm-up (all three series can be combined in one session).
• Short: Medium intensity.
• Basic: Full-format therapy. Important: In Basic mode, perform no more than one series per day!

2. Practice Evolution

• Start with Level 1 (series 1.1–1.3). This is your foundation.
• Once you master Level 1 in Basic mode, move to Level 2 (series 2.1–2.7). Level 2 is presented on video only in the full Basic mode, as deep correction requires time.
• If the load feels insufficient: add two series of another type in Express or Short modes to one Basic series.

3. Technical Rules

• "Ujjayi" Breathing: Use a slight hissing sound in the throat. This calms the brain.
• Synchronization: Every movement must begin and end with the breath. The final part of a transition is always an exhalation.
• Rest: Do not practice every day without breaks. Your body and mind need time to adapt.

📂 Instructional Materials for Download

• [PDF] Methodological Guide (Instructions): A detailed description of breathing techniques, transition rules, and training schedules. The foundation of your safe practice.
• [PDF] Level 1 Series Charts (L1): Visual maps for series 1.1–1.3. Convenient for practicing without video.
• [PDF] Level 2 Series Charts (L2): Visual maps for series 2.1–2.7 (includes Express and Short modes for Level 2).

How to read the charts:

• Square (□): Statics (holding a pose).
• Triangle (Δ): Dynamics ("pendulum" exercise).
• Number: The number of breathing cycles in that phase.

🧩 Why do some series only have a Basic mode?

In the first block (1.1–1.3), all three modes (Express, Short, Basic) are presented so you can gradually adapt the body to the loads. The second block (series 2.x) is deep therapeutic work. These complexes target deep muscles and nerve nodes. Short modes (Express/Short) would simply not allow for the necessary physiological "unlocking" effect. For high-quality PTSD prevention and physical compensation, these series require prolonged fixation, which is why they are presented exclusively in the full Basic mode.

🔍 Where is series 2.6?

The course methodology is built on a specific sequence of biomechanical impact. Series 2.5 and 2.7 are logical continuations of each other regarding nervous system work. The absence of number 2.6 is not an error—it is the result of selecting the most effective sequences for this specific course. We have kept only those sequences that yield the best results in stress therapy.

The system developer, Andrey Sidersky, and the project instructors wish you a successful and restorative practice!