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

Forward folds are more than just an attempt to touch your toes. They are profound movements that require an understanding of biomechanics and a mindful approach to your body.

Many practitioners strive to get as low as possible at any cost, often rounding the lower back. Over time, this technique results in protrusions, herniations, and a weakened muscular core. In this video lesson, Vyacheslav Gutsalyuk reveals the essence of correct movement: a fold is, above all, an extension along the line of the spinal column.

What you will learn in this lesson:

• Prioritizing a Straight Back: Why the spine is a vital axis, while arms and legs are merely its "support system".
• Hip Joint Engagement: How to correctly involve the key rotation zone to avoid overloading the lumbar spine.
• Legs as Shock Absorbers: Why bending the knees is essential and how it helps to safely "drape" the torso over the thighs.
• ​​​​​​​Practice in Different Planes: A detailed breakdown of technique in standing, sitting, lying down, and power balance positions.
• Mindfulness and Safety: How to recognize pain signals and why morning and evening practices differ in sensitivity levels.

This lesson is designed for those who want their practice to be conscious and sustainable. It doesn't matter how flexible you are now—what matters is how correctly you move.

Start practicing correctly, and your body will reward you with health and ease!