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

This video lesson is dedicated to the fundamental breathing techniques developed and optimized by Andrew Sidersky within the Yoga Workout System (YWS) methodology. The material provides a finely tuned sequence of exercises designed for high-quality preparation for the main workout and the proper "closing" of the practice.

Entering the Practice: Setup and Resource The first block focuses on "entry" techniques that ensure an optimal state for performing Hatha Yoga figures. You will master:

• Pancha-Adhara-Pranayama ("Breathing of the Five Gates") — a practice of working with etheric centers on the palms, soles, and head.
• Attention Management Techniques using micro-movements of the eyes and head to balance internal states.
• Sitali-Pranayama and special breathing modes to "cool" the system, increase concentration, and mental stability.

These methods allow you not only to warm up the body but also to tune the "instrument" of attention, making the subsequent gymnastics safer and more effective.

Closing the Practice: Deep Meditation The second block is dedicated to techniques that harmoniously conclude a physical session. The key element here is Sidersky's signature interpretation of Anuloma-Viloma. Unlike the traditional approach, Sidersky suggests performing it without closing the nostrils—relying solely on precise eye shifts and the density of attention. This approach allows you to:

• Effectively "smooth out" and harmonize the etheric structure after physical exertion.
• Prepare the system for transitioning into a state of deep meditation and silence (Kevala Kumbhaka).
• Significantly enhance the effect of previously performed exercises, shifting the work from a purely physical level to an energetic one.

The lesson is suitable both for use in conjunction with a main YWS workout and as a standalone practice for managing your psycho-emotional state.

Section Descriptions

• Methodology Overview: An optimal sequence of breathing exercises and attention techniques for practice preparation and deep integration of results.
• Entering the Practice (Setup): Mastering Pancha-Adhara-Pranayama and Sitali-Pranayama. Tuning the "etheric instrument" and preparing the nervous system for effective Hatha Yoga performance.
• Closing the Practice (Meditation): Signature Anuloma-Viloma without airway closure. Working with gaze and attention for deep relaxation and entering a state of meditative silence.