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

Back health is more than just the absence of pain; it is the result of deep internal work and mindful movement. Inna Nilova's signature course, "Healthy Back," is designed for those looking to restore spinal functionality and eliminate discomfort caused by a sedentary lifestyle.

What makes this course unique? Instead of merely "pumping up" superficial muscles, we focus on the deep musculature attached directly to the vertebrae, which forms true posture. The exercise system is built on the principles of axial extension from the tailbone to the crown and safe movement across multiple planes.

Key Elements of the Practice:

• Breath as a Foundation: You will master pyramidal and impulse breathing (Kapalabhati), helping to activate core muscles and release internal tension.
• Mindful Alignment: We learn to distribute load correctly—from the three focal points in the feet to aligning the thoracic spine, which often becomes "locked" during desk work.
• Releasing Tension: Exercises target neck and lower back strain while opening the chest through gentle backbends and twists.

The course consists of sequences progressing from simple to complex. You can perform them in full or break them into shorter sessions throughout the day. Every movement is guided by sensory awareness: we never push through acute pain, but rather learn to "breathe through" discomfort and relax the body.

Regain your ease of movement and build a habit of healthy posture that stays with you long after you leave the mat.