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1. Basic principles
2. Diaphragm
2. Training the correct breathing stereotype
1. Setting the pelvis in the correct position
2. Setting the chest in the correct position
3. Activation of the diaphragm
3. Activation of trunk stabilization (cylinder) on the back
1. The basic position
2. Easier variant with a gym ball
3. Summary of the ideal performance
4. The most common mistakes
4. Exercise in a 3-month position on the back
1. The basic position
2. Endurance in position and regular breathing
5. Exercise variants in a 3-month position on the back
1. Ankle circles
2. Hip circles
3. Wrist circles
4. Alternating lifting and laying of the lower limbs
5. Lifting the upper limbs behind the head
6. Alternately lifting the upper limbs behind the head
7. Alternating leg stretching
6. Variants in a 3-month position with a big gym ball
1. Alternating pressures into the ball
2. Alternating stretching of the limbs
3. Throwing the ball up to the ceiling
4. Pink ball
5. Chicken on the grill
6. Circus bear
7. Variant in a 3-month position with Thera Band
8. Variant in a 3-month position with small ball
9. Exercise in a 3-month prone position
1. Setting the correct position of the pelvis
2. Setting the correct position of the upper limbs
3. Connecting the upper and lower body
4. Pulling the head as an extension of the spine, raising the forehead
10. Exercises in kneeling on all fours
1. Setting the correct position of the limbs
2. Correct alignment of the torso and spine
3. Rocking on all fours
4. Move forward from the heel sitting position
5. Opposite limb pressures
6. Alternating stretching of the opposite limbs
11. Exercise in a 6-month position
1. The basic position
2. Dynamic transitions
3. The most common mistakes
12. Bear
1. The basic position
2. Lifting your leg
3. Variant with chair support
4. Variant with table support
5. Transition to squat
13. Squat
1. The torso lean on a half-seat
2. Transition to standing position
3. Half squat with chair
14. Rolling on your side
15. Oblique sit
1. The basic position
2. Torso rotation
3. Lifting your supporting arm and transition to free sitting
4. The most common mistakes
16. Free sit
1. The basic position
2. Transition to oblique sitting
17. Tripod
1. The basic position
2. Turning towards the ceiling
3. Stretching around the hips
4. Transition from tripod to high kneeling
5. Modification with raised palm support
18. High kneeling
1. The basic position
2. Transfer weight forward