The path to health — 7 yoga lessons for beginners from Elena Malova

ALL LESSONS ARE AVAILABLE ONLY IN RUSSIAN LANGUAGE

The “Path to Health” program is suitable for beginners who want to get acquainted with yoga, start regular practices, strengthen the whole body and make it flexible, learn to breathe deeply and consciously, learn to relax the body and mind, find peace and harmony.

The program includes 7 full lessons + 2 short bonus practices:

Lesson 1 - Detox. Activation of the lymphatic system 3 minutes. Practice for the whole body with asanas in standing, sitting and lying positions, "Energy shower" meditation 8 minutes, shavasana 5 minutes. Duration of practice 1 hour 

Lesson 2 - Whole body practice. Full yoga breathing 6 minutes, practice asanas for the whole body: balance, stretching the back of the thigh, strengthening the arms and abs, buttocks. Shavasana 8 minutes, meditation "Observation of the breath" 8 minutes. Duration of practice 1 hour 

Lesson 3 - Balances, standing asanas. Breathing with uddiyana bandha for 4 minutes. Practice asanas for the whole body, including balance on one leg, strengthening the legs, asana to strengthen the abs and back. Shavasana 8 minutes, Breath of Calm meditation 7 minutes. Duration of practice 1 hour 05 minutes

Lesson 4 - Strengthening the shoulder girdle and abs. Ujjayi breathing 6 minutes, practicing asanas to strengthen the shoulder girdle, mastering adho mukha shvanasana, flexibility of the shoulder joints, strengthening the abs in planks and in a lying position. Relaxation with meditation "Energy Sphere" 14 minutes. Duration of practice 1 hour 02 minutes (view preview)

Lesson 5 - Hip joints. Kapalbhati breathing 4 minutes, practice asanas to open the hip joints in standing poses (vrkshasana, virabhadrasana II) and sitting (janu shirshasana, supta baddha konasana). Shavasana 4 minutes, Heart Breathing meditation 8 minutes. Duration of practice 1 hour 08 minutes 

Lesson 6 - Backbends, thoracic region. Full yoga breathing for 8 minutes, practice to develop back flexibility, open the thoracic region, bend, strengthen the whole body. Meditation “Opening the Heart” 11 minutes, shavasana 4 minutes. Duration of practice 1 hour 07 minutes 

Lesson 7 - Strengthening your legs. Nadi Shodhana practice 6 minutes. Practice to strengthen the legs, standing asanas trikonasana, parshva konasana, hip opening in upavista konasana. Shavasana 7 minutes, body practice “Gratitude to the body” 9 minutes. Duration of practice 1 hour 

Lesson 8 (bonus) - Morning warm-up 11 minutes

Lesson 9 (bonus) - Evening practice 10 minutes

Access to lessons — 90 days

All lessons are on the platform online.yogamatic.ru, upon purchase you get access to the entire program at once; Internet is required for classes. You can extend access to lessons for a fee.

When practicing at home, pay special attention to your feelings and perform asanas with caution. Before exercising, consult your doctor; if you experience any pain or discomfort, stop exercising. The complex is designed for a healthy person with no contraindications to sports/yoga. The author of the video and its participants are not responsible for a person practicing at home without the supervision of an experienced instructor.