Foundation of Health: 9-Session Movement Practice
Build breath, alignment, core, mobility and recovery in 9 beginner sessions with Anastasia Bashkirova. Yoga mat only, ~22 min each. This is a 3-week video course with 9 lessons designed for women. Created by Anastasia Bashkirova. Foundation of Health is a 9-session beginner movement practice led by international-class fitness trainer and Hatha yoga teacher Anastasia Bashkirova. It builds the foundational elements most exercise programs skip — breath, alignment, deep core, mobility, and recovery — across feet, breathing, morning release, posture, hip mobility, strong core, joint freedom, full-body strength, and evening relaxation sessions. Yoga mat only, about 22 minutes each.
Topics covered: how to build a foundation for exercise, best beginner mobility practice with a mat, movement program to support other workouts, breath mechanics, deep core.
Course Outline
Module 1: Foundation of Health
Nine guided sessions that build the base your body needs: breath, alignment, deep core, mobility, and recovery.
- Your Feet: The Base Everything Stands On (15 min)
- Your feet are the structural base for everything above them
- Roll the foot with a ball to release tension and improve sensation
- Use a resistance band to strengthen the small foot muscles
- Breath: The Key to a Calm Body (23 min)
- Breath is the link between calm and movement
- Activate the ribs so you can feel and direct the breath
- A fuller breath stabilises the body and settles the nervous system
- Morning Release: Wake the Body Gently (13 min)
- A short morning sequence wakes the body without strain
- Standing reaches and gentle side stretches release overnight stiffness
- No equipment needed — a practice you can repeat daily
- Posture: Your Daily Alignment Routine (15 min)
- Posture improves through awareness, not bracing
- Breath-paced spinal movement restores natural alignment
- A daily routine that eases the aches of sitting
- Hip Mobility: Freedom in the Pelvis (21 min)
- Hip mobility supports pelvic health and easy movement
- Seated rolling and tilting free the lower spine and pelvis
- Mobility before strength prevents compensation patterns
- Strong Core: Support From the Inside (29 min)
- The deep core supports the body from the inside
- If you have diastasis, choose the breathing session first
- Control and precision matter more than effort
- Joint Freedom: Full-Body Mobility (26 min)
- Joint gymnastics keeps every joint moving freely
- A full-body routine for daily repetition
- Gentle, spring-like movement opens the chest and shoulders
- Full-Body Strength: Energy and Stability (27 min)
- Strength built on a stable base lasts longer
- Optional light dumbbells add load when you're ready
- Strength and energy come from coordinated, controlled movement
- Evening Relaxation: Recovery Before Sleep (25 min)
- Recovery is part of the foundation, not an afterthought
- An evening practice that calms the body before sleep
- Lymphatic-drainage relaxation eases swelling and tension
