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Online school effective and safe stretching

How to do splits at home?

We know how to stretch effectively and, most importantly, safely for your whole body. All exercises are compiled by a practicing trainer of stretching, contain comprehensive knowledge, tips and recommendations for beginners. All exercises are anatomical, will not cause injuries and include description of thw muscles that work. You will know exactly what happens to your body. We dispel many myths associated with stretching and tell the truth. You can also have an online consultation with the stretching instructor.

Online courses

Whole body express stretch
15$

Mini course
Whole body express stretch

Mini-course on full-body stretching takes very little time but gives good results. Train with an instructor via live video at any time that works for you!

Express-course on full-body stretching can be done daily as a morning or evening exercise routine or after workouts. You may use this video-class as a workout on its own and choose a schedule that works for you. We will tell you how to make your workout more productive if you have a little more free time.

This course is suitable for

  • those who care about their health
  • who does not have a lot of free time, but wants to be more flexible
  • for athletes and dancers who workout as a warmup and cooldown
  • for those afraid of pain when stretching
  • for those who are looking for a simple solution for effective stretching

What's included in Express course?

  • The course consists of a theoretical introduction video and a full-body stretching class that's 15 minutes long. It includes detailed description and demonstration of every exercise.
  • In this course we concentrate on stretching bridge of the feet, leg muscles (front and middle splits, folds), back muscles, delts, chest and neck muscles.
  • We switch dynamic and static work which gives your body a possibility to quickly and comfortably warm up in a short period of time and stretch.
  • We also pay special attention to breathing, gaze direction and compensation after stretching. These small but important nuances will allow you to feel their effect during the first or second class.

"Full body express stretching" course will give you lots of energy, good mood, and you will soon feel how your body is more flexible.

How to get into all splits
99$
159$

Online course
How to get into all splits

This video course will help you gently, painlessly, and, most importantly, safely stretch out on all three splits: right, left and transverse.

The course includes theoretical and practical parts.

In the theoretical part, we will tell you in an easy and accessible way about the anatomy of stretching, explain which muscles need to be stretched in order to achieve good splits safely, how to use body resistance for stretching, and not to damage health. We will talk about the necessary time that should be given to stretching and find compromise solutions for people with limited time. We will reveal to you the secrets of simple but most effective methods of stretching, tell you about comfortable breathing during a workout, which will become your lifesaver at this stage and when you will continue to improve your splits into negative ones. We will teach you to finish the lesson safely, in order to reduce the resistance of the body and not to regress and disappoint. Consider common myths about stretching. Here you will find answers to many of your questions, and you can also consult an experienced specialist if you have any questions after the course.

The video lessons of the second part of the course are recorded in a convenient format. The course consists of full three lessons:

  •     longitudinal splits
  •     cross split,
  •     folds

... and a small gift, which will be discussed later.

You can train by following the detailed instructions of the competent teacher and clearly see a demonstration of the correct exercise.

Lesson on the slopes and folds is of practical importance in the course. High-quality folds – the key to successful use of your splits in practice in acrobatic and choreographic elements, including on the sports equipment. And, of course, the folds help to stretch the legs effectively, gently stretching the back also.

Exercises for stretching each split are built logically, with a soft transition, explained in detail and in detail. Very important individual instructor recommendations for breathing, tension / relaxation of certain muscles, the position of the pelvis, feet, direction of gaze. Please pay special attention to these recommendations, they can be key to the effectiveness of your lesson, with their help you will achieve the desired result faster and safer – three desired longitudinal splits – right and left, transverse.

And now, as promised, a pleasant addition to the course is a bonus lesson that diversifies your workouts (a direct demonstration of your body reflexes with an instant result). But shhhhh, it`s a secret! Let this key remain between us.

Who is suitable for this course

  • novice athletes and dancers who are on the way to achieving their cherished goal – to sit on all the splits.
  • Stretching teachers to learn important nuances of stretching, to get a new experience for the safe classes, diversify their lessons with new sequences, exercises, see the difference in (seemingly) minor changes or additions to the usual exercises of new explanations, make discoveries.
  • people who are interested in a healthy lifestyle, who would like to reach out on their own at home
  • advanced athletes and dancers who sit in the splits, but in the longitudinal splits the back leg does not fit tightly on the floor or the pelvis unfolds, as in a cross splits. If in a cross string the basin is retracted. You will learn exactly what you need to pull in such cases (and whether it is necessary at all). You can get online advice from our experienced teacher.
  • for those people who want to reach out safely and reach new edges of flexibility to perform elements in a new amplitude
  • for those who are interested in learning new things about the possibilities of their body
Safe scorpion stretch
soon...

Online course
Safe scorpion stretch

The “Safe rear tightening” video course will allow you, step by step (from simple to complex), to achieve a spectacular and complex acrobatic element – rear tightening, as well as, in general, significantly improve the flexibility of the shoulder girdle, thoracic and lumbar spine, which will be useful to you in many other elements. You will be able to significantly diversify and to improve your perfomance.

Rear tightening is an element that has come to acrobatics and choreography from figure skating (Bilman). Bilman is a quick rotation, holding the leg for a fad with both hands above the head in a deep trough and longitudinal splits. Requires good flexibility athlete. That is what we will work together on.

The course includes theoretical and practical parts.

In the theoretical part, we will tell you in an easy and accessible way about the anatomy of stretching, explain what muscles need to be stretched to achieve the result safely, how to use body resistance for stretching, and not to damage health. We will talk about the necessary time that should be given to stretching and find compromise solutions for people with limited time. We will reveal to you the secrets of simple but most effective methods of working with the rear inhaling, we will tell you about comfortable breathing during a workout. Your progress will be noticeable after the first classes in case of instructor’s recommendations are accurately followed. We will teach you to finish the lesson safely, in order to reduce the resistance of the body and not to regress and disappoint. We will talk about the safety of working with the back, about strengthening the muscles of the back. Consider common myths about stretching. You will find answers to many of your questions, and you can also consult an experienced specialist if you have any questions after the course.

The video lessons of the second part of the course are recorded in a convenient format. The course consists of XXX lessons and a small gift, which will be described later.

You can train by following the detailed instructions of the competent teacher and clearly see a demonstration of the correct exercise.

The lessons are made up logically, with a soft transition, explained in detail, alternating in degree of difficulty. You should proceed to the next lesson only after easily completing the previous one, and if you can perform the instructor tasks without resistance and pain, with free breathing. The recommended time for each lesson – from 4 weeks (subject to work 3 times a week). You can choose your individual schedule on our site.

Work to achieve the rear tightening effectively combined with stretching the longitudinal splits and folds. If you do not know how to stretch them, you can purchase the appropriate course on our website at a nice price.

Very important individual instructor recommendations for breathing, tension / relaxation of certain muscles, the position of the pelvis, the direction of gaze. Please pay special attention to these recommendations, they can be key to the effectiveness of your lesson, with their help you will achieve the desired result faster and safer.

And now, as promised, a pleasant addition to the course is a bonus lesson in pumping the core muscles (a set of muscles responsible for stabilizing and healthy functioning of the spine, pelvis and hips). This is an important addition to your workout, to maintain health with significant loads on the spine.

Who is suitable for this course

  • athletes and dancers, who are on the way to achieving their cherished goal – to perform a complex acrobatic element Rear tightening (Bilman).
  • Stretching teachers to learn important nuances of stretching, to get a new experience for the safe classes, to diversify their lessons with new sequences, exercises, to make discoveries.
  • for those who are interested in learning new things about the possibilities of their body.

Stretching exercise packs

Who it's suitable for

These courses will suit you if:

  • You want to get into the splits as soon as possible
  • You want to do the trick in the new amplitude
  • You want to get stretching exercises that actually work!

Get coach support and secrets of effective stretching. Move step by step to the result!

 

Our advantages

theory and practice

Theory and practice of stretching

  • Courses divided into theoretical and practical parts for understanding the process of stretching.
  • The theory explains in detail the techniques, anatomy, tools, effective stretching.

Safety

Safety

  • All courses are built taking into account anatomy.
  • Explains in detail what happens to the body and muscles.
  • Stretching occurs without tears and injuries.
  • Use body resistance to help.

progress

Progress tracking

You can see your results from the "before" and "after" photos that are convenient to upload to the site.

with trainer

Convenience

Just turn on the video, watch the exercises, listen the instructor and stretch with pleasure.

training calendar

Calendar

Choose convenient training days and stretch regularly on the website schedule.

Support

Support

You acquire not only the courses themselves, but also the opportunity to get advice from professionals. Use training as efficiently as possible!

Experienced instructor

Experienced instructor

Yana Usakova

Three college degrees, including field-specific exercise science degree and additional education in psychology consultation.

Additional education in stretching, fitness, yoga:

  • International Dance and Performance Center "Tsekh", Moscow (2012)
  • Educational Center «Фитнесовъ project», Saint-Petersburg (2013)
  • «Yoga Inside» (2014)
  • «Fitness Profi», Saint-Petersburg (2015)
  • Therapeutic Yoga Community of Saint-Petersburg (2016)
  • Signature course "Effective flexibility" by Gleb Mazaev (2016)
  • «Prana», Moscow (2017)

Yana has been doing artistic gymnastics since she was 8 years old, started dancing in 1995. She has been a principal performer of contemporary dance theater since 2010.

Started training others in acrobatics, stretching, and fitness in 2010.

She has been an instructor and training specialist of fitness club "Pride" since 2012.

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