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

This video lesson by Andrew Sidersky is dedicated to a detailed analysis of five fundamental poses that are common in practice but hide many nuances — from therapeutic spinal alignment to a profound impact on the psyche.

Primary focus is placed on safety techniques. You will learn why the classical Sarpasana (Snake Pose) can be more beneficial than popular deep backbends and how to use the "rib cage lever" to permanently eliminate compression in the lower back. The author shares his personal experience: removing certain injury-prone forms allowed him to fully restore his back health and maintain it for decades.

A special place in the lesson is reserved for Khanjanasana (Wagtail Pose). Andrew Sidersky includes this unique exercise in the top 10 specific yogic positions for its powerful "psychedelic" effect. Proper execution of this asana grants a state of "Raja-yogic" stillness — clarity, peace, and an inner readiness for action.

The material also covers in detail:

• Upavistha Konasana: the technique of pelvic rotation without the goal of doing a full split.
• Bhekasana: safe work with knee joints and the anterior thighs.
• Locked Bridge Pose: a gentle tool for correcting the cervicothoracic junction.

This material will be useful for both beginners wishing to build a safe foundation and experienced practitioners seeking conscious management of their psycho-emotional state through body form.