Modern women lack the peace and stability that are inherent in them by nature. This is reflected in the energy structure with a predominance of Yin energy. The author's set of exercises is based on the Taoist tradition. It takes into account the specifics of a woman's self-development based on her natural advantages. The exercises are aimed at restoring femininity, fixing the correct energy proportions. All this manifests itself in the emotional state and behavior.

The practice is based on three main principles that are effective for the transition from the Yang state to the Yin state. Firstly, the change of body position from standing through sitting to lying down, where the most important part of the transformation is performed. Secondly, deepening from the general to the particular, since initially it is necessary to strengthen the universal configuration of a healthy energy structure, and then proceed to the elaboration of features. Thirdly, the alternation of statics and dynamics in order to avoid the build-up of tension or the occurrence of stagnation during prolonged meditation. The order is extremely important, although you can repeat certain exercises for learning.

For classes, you will need privacy in a separate room or in nature. Wear comfortable clothes made of natural fibers that do not restrict movement. Lay a yoga mat or a wide clean carpet, more convenient for performing side-to-side rolling in a prone position. During exercise, you can sometimes drink water. There are almost no contraindications to learning this set of exercises due to smooth movements and soft effects on the body. However, if you are going to practice for several hours a day, be sure to pay attention to its features outlined in the introduction.

Technical note. The shooting was done with a front-facing camera of the smartphone, so you see the author as your own reflection in the mirror, and not the person opposite you. This is important for understanding which side of the body is left or right during exercise.

Shanti Nathini (Maria V. Nikolaeva) is the author of the popular book "Yin Taoist Practices: Methodical Manual", translated into English in 2008 and still available on Amazon. She is also the author of more than 30 books and 300 articles. Having received a Master's degree in Philosophy, specializing in Oriental studies, she spent 12 years in 10 countries of Southeast Asia, studying with more than 50 teachers, has been teaching and consulting in European countries since 2009,relying on decades of her personal practical experience.

All exercises are demonstrated by the 50-year-old author of the course.

Cover photo: the author is on the island of Madeira in Portugal (2017).