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

The second option is short complexes (here is the first: 4 complexes for short workouts ).

The new series of video tutorials by Pavlo Makarin is a sophisticated system of four autonomous workouts, designed for those who value efficiency in a time-constrained world. Each session lasts about 30 minutes, making it easy to integrate the practice into even the busiest schedule.

Course Features:

• Format Flexibility: You can perform a single short session or combine them into a full-scale intensive lasting up to two hours, adjusting the intensity based on your well-being and availability.
• Adaptability: The sequences are aimed at an intermediate level, but Pavlo offers alternative options for challenging elements (such as the lotus pose), making the practice accessible to a wide range of practitioners.
• Holistic Approach: The program includes dynamic flows, breathwork (Kapalabhati, Ujjayi), balance exercises, and deep relaxation in Shavasana.
• Myofascial Release: Some blocks involve the use of a ball (tennis or similar), allowing for effective muscle and fascia release to relieve deep-seated tension.

This set will become your personal tool for maintaining tone, focusing attention, and restoring internal balance. Start your practice from a seated or standing position, move through active phases, and conclude with quality rest, keeping your mind bright and clear for the rest of the day.