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

In this video lesson, Andrii Siderskyi reveals the deep aspects of performing five basic elements of Hatha Yoga that are often oversimplified. The main focus is not on the external form, but on the functionality and psycho-energetic impact of the exercises.

You will learn why Chaturanga Dandasana is not just a "plank" or a push-up, but a powerful tool for aligning the midline, transforming a common gymnastic exercise into a complete asana. Andrii explains in detail how the position of the arms and elbows affects the distribution of attention and muscle efficiency.

Special attention is given to Garudasana. The instructor debunks myths about its performance and explains why the classic "standing" form can be a waste of time if one doesn't understand its true essence as a "seated" key asana. Critically important safety recommendations are also provided for people with different blood pressure levels.

For those working on core strengthening, a detailed breakdown of three Navasana variations is presented. The main emphasis here is shifted from abdominal training to the health of the abdominal organs: the liver, spleen, and kidneys.

The section on Uttanasana covers open and closed types of forward folds, techniques for working with the lower back and hamstrings to prevent injuries. The lesson concludes with a block on supine twists—a unique tool for safely working through the intervertebral joints in the absence of gravitational load.

This material will be useful for both beginners and experienced practitioners striving for conscious and safe asana performance with maximum therapeutic effect.