Yoga for beginners

ALL LESSONS ARE AVAILABLE ONLY IN RUSSIAN LANGUAGE

“Yoga for Beginners” - this package offer consists of Elena Malova’s courses “The Path to Health” and “Express Course on Flexibility: Back and Shoulders”, as well as the e-book “50 Asanas”. By purchasing these courses and the book in one package, you save more than 20%!

Program "Path to Health"

This 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 - Full 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, practice of asanas for strengthening 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 

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

Flexibility Express Course: Back and Shoulders

This course is aimed at developing back flexibility, opening the shoulders and thoracic region. It includes 3 lessons of 30 minutes for daily practice. They can be performed as a stand-alone exercise or added to your main yoga or stretching practice.

It is important to listen to the body and, based on this, choose the regularity and intensity of exercise. The difficulty and intensity increases with each lesson, so you can start with just the first one and do only that for a long time. When you feel ready, move on to the second lesson, etc. You can also do them one by one if all the exercises are relatively easy and choose the order in which you complete the lessons yourself.

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 is not responsible for a person practicing at home without the supervision of an experienced instructor.

E-book “50 asanas”

We created this manual so that you can study the theoretical adjustment of asanas and get the most positive effect from each practice.

Correct adjustment is for your safety and prevention of possible injuries and sprains. With proper adjustment, you will be able to experience each asana in a new way, explore it, and dive deeper into your sensations and breathing.

The manual presents 50 basic asanas in the form of a catalog of photographs with comments and a brief description.

Consult your doctor before starting to practice asanas on your own; if you experience any pain or discomfort, stop practicing. The sequence is designed for a healthy person who has no contraindications to sports/yoga. The information in this manual is given for informational purposes and theoretical study. The authors of the manual "50 asanas. Adjustment" are not responsible for a person practicing at home without the supervision of an experienced instructor.

The book is provided in electronic form and will be available for download immediately after payment.

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.

Access to lessons is limited to 120 days.

All materials in this course are the intellectual property of Elena Malova and her representative in the Russian Federation, ART Yogamatic LLC, are protected by Copyright Law, are intended only for personal use and cannot be transferred to third parties. Any distribution of information, screenshots, videos, or access to your personal account is prohibited and entails litigation, fines, and blacklisting. Do not share the link to log in to the platform or forward the email with the data to third parties. This may compromise your personal data. All video lessons are encoded with a personal code, unique for each participant. If suspicious activity is detected in the account and fraud is detected, access to the course is blocked without the right of recovery and without a refund.