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Y23 (Yoga23) - actual method of learning Yoga

Y23 is a methodical system of learning Yoga; a technological algorithm of the new generation, developed by Master Andrei Sidersky. It's based on utilization of energy-informational aspects of traditional yoga techniques. 23 basic exercise sets (23 matrices) serve as the body of the method as well as the foundation for group and personal practice programs. The matrices use traditional techniques, common for most yoga schools, styles, and systems.
The keystone of Y23: maximal possible efficiency and safety at minimal time.

Y23 methodical system was developed specifically for use in the modern Western society. All exercises belong to the most widespread and well-known physical, respiratory, and meditative yoga techniques. The system's high efficiency lies in the exercise selection as well as in the optimal method of sequencing.

To ensure maximal safety of entering yoga practice, all Y23 techniques are divided into "stages". There are five stage sets, each consisting of four subsets. The stages are the steps of "putting yoga techniques into operation." Majority of programs for personal and group practice are based on the stage matrices. Additionally, there is "express-set", consisting of three more matrices, which is used when it's necessary to develop special, particularly efficient programs.

The 23 basic matrices are not training programs. They're sets of techniques used to build training programs - personal as well as unified group practice programs.

Group Practice
Group practice programs of Y23 are rich with all the benefits yoga can offer. There are plenty of intelligent workouts for the Mind-Prana-Body triad. Each sequence is created before a class to meet needs of participants. This makes the sequence to be as rigorous as it has to be today, and as challenging as it needs to be today. All the muscle groups get truly intelligent workout to facilitate heightened awareness, clarity of mind, freedom, and joy of living in one's body.

In addition, group practice may include a Relax Sequence and/or Yoga-Nidra Pranayama. Nidra is a Sanskrit word for being asleep. Yoga-Nidra is a "yogic dream," a meditative state of consciousness. Yoga-Nidra Pranayama is a meditative practice. It is performed in shavasana (lying down) typically after a relax-sequence. During this practice our attention learns to notice subtle aspects of ourselves; that includes chakras and levels of our integral being associated with them. The main purpose of relax-sequences is to facilitate deep relaxation and provide a starting point where meditative Nidra Pranayama can begin.

Personal Practice Programs
As Yoga in general serves as a tool in the life of an individual, so a Personal Practice Program (PPP) is an individually crafted practical algorithm of utilization of yoga techniques developed to serve the purposes of a person's life. PPP is always a challenge. It is a measured challenge nevertheless, one that could be accepted and faced in the form of practice so one can excel at accepting and facing challenge in the form of life. PPP is a challenge that helps one transcend current limitations, an algorithm of invoking and fueling a change that helps one develop needed qualities or get rid of a disease. Essentially, PPP is an algorithm of development and optimization of a personal "spiritual vertical line" between an individual and the Universe.

There are cases when group practice is counter-indicated due to physical condition or other reasons. When that is the case, PPP should be developed.

Personal practice programs are significantly more efficient than group practice. After one is acquainted with group practices, one usually requests the teacher to develop a personal program. In most cases, personal practice can be very efficiently combined with practice in groups, if desired.

Dynamic Forms
Aside from the matrices and programs composed from widespread traditional physical and respiratory-meditative yoga techniques, Yoga23 also includes a special type of dynamic techniques developed specifically to optimize the human energy-informational metabolism and increase the influence of standard and Personal Programs of yoga practice.

In fact, Y23 Dynamic Forms make a complete, self-sufficient algorithm. Its purpose is to optimize the so-called "koshas", or sheath, or Human Energy Field and body's centers and channels known as "chakras" and "nadis."

There are four basic dynamic forms in Y23: "Dragon Tooth", "Iron Phoenix", "Zero", "Cross of Eights", additional form "Web", and foundational form of Yang Qi-Gong style Yiing ("Young Phoenix").

"Young Phoenix" - foundation for all of the Y23 dynamic forms. It was borrowed from traditional Tanjun qi-gong style Yiing. Practice of "Young Phoenix" helps develop culture of movement and teaches body to gather, accumulate, and channel prana. Effects of "Young Phoenix" are similar to "Iron Phoenix", with the latter being several times more efficient.

"Dragon Tooth" - typically an early morning practice. The series remove toxins from the body and energy field. It recharges chakras-the structural organs of koshas, and delivers fresh supply of purest prana to where it is needed most.

"Iron Phoenix" - delivers energy to the layers responsible for vitality and physical and emotional well-being. Practicing this form cultivates prana of the lower chakras and optimizes instincts, vitality and personal willpower. "Iron Phoenix" is most effective before noon.

"Zero" works on the governing part of the chakra structure (upper chakras.) It cultivates intent, awareness, attention, and mental clarity. "Zero" is most effective after noontime.

"Cross of Eights" positively affects part of the system that is responsible for harmony and balance between governing and executive complexes of a human being. Cultivates prana of the heart center, establishes cross-heart link between upper and lower chakras. This is an evening time practice.

"Web" is necessary for reintegration of the surface structure of the Human Energy Field ("koshas") after any dynamic manipulation. "Web" is performed at the end of each dynamic form.

When basic dynamic forms are properly learned, short forms are introduced. Once short forms are mastered to a good level of proficiency, the full form (JOX) is studied.

And finally, beyond standard Yoga23 dynamic forms, are DAGO and DAGO JESS. After that there is PTYXIS –a spontaneous meditation of motion, stillness, breath, and breathlessness.

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