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

Gain inner stability and physical tone with the new complex by Pavel Makarin.

This video material is a balanced, comprehensive workout that fits perfectly into your regular schedule. A key feature of the program is its versatility: it works effectively regardless of the time of day. A morning session will help gently "wake up" the body and boost energy, a daytime practice will relieve accumulated tension, and an evening one will prepare the nervous system for quality rest.

What to expect in this complex? The practice is built on a consistent transition from simple positions to deeper work. You will start in a supine position, focusing on spinal alignment, neutralizing excessive arching, and working with the back muscles. Technically, the program does not contain overly complex rotations, making it accessible to practitioners with a "slightly below intermediate" level and above.

Key focus — breathing. Pavel pays special attention to the "box breathing" technique (samana-vritti) in the final part of the complex. Equal intervals of inhalation, retention, and exhalation allow for brain activity stabilization, heart rate reduction, and a state of deep mental relaxation.

Benefits of the complex:

• Adaptability: you can independently adjust the intensity by reducing the duration of asana holds or taking breaks for recovery.
• Comprehensive effect: exercises are aimed at releasing the diaphragm, opening the chest, and gentle spinal stretching.
• Psycho-emotional balance: the combination of physical activity and breathing cycles helps to quickly switch from stress mode to a state of calm confidence.

This workout is your personal tool for keeping the body toned and maintaining mental clarity in any circumstances.