Do I need any dance or ballet background?

No. The Grace methodology was specifically designed to make the quality of movement in classical training accessible to any body with no prior experience. Anastasia teaches each element from the very beginning, and the progression is designed to feel natural rather than technical.

Is this a workout or a somatic practice?

Both — simultaneously. Each session produces physical adaptation: improved mobility, postural change, muscle tone. It also produces the nervous system states — calm, presence, ease — that characterise somatic practices. The line between physical training and somatic work dissolves in Grace, which is precisely why it produces results that neither approach produces alone.

Can I combine this with other Wellls programs?

Yes — and this is specifically recommended. Grace functions exceptionally well as a complement to more demanding physical training: as a recovery session, a warm-up practice, or the day's only movement. It enhances the quality of every other kind of movement you do.

18 minutes seems short for a real practice.

Anastasia's approach is that the quality of 18 minutes of fully present, precise movement produces more lasting change than 60 minutes of mechanical repetition. The sessions are complete — they are not abbreviated. They are designed to be done at full presence, which is more demanding and more productive than duration alone.

Will this help with my chronic shoulder or hip tension?

Yes — this is one of the most consistent findings from Grace practitioners. The wave-based mobilisation works on chronic holding patterns that conventional stretching and strengthening do not reach, because it works through dynamic fluidity rather than static force.

What if it doesn't work for me?

14-day money-back guarantee. Full refund. No questions asked.

Grace: 19-Session Feminine Movement Practice

A 19-session wave-dynamics practice with former ballerina Anastasia Zavistovskaya. Release chronic tension, restore posture, move with grace. 18 min each. This is a 5-week video course with 19 lessons designed for women. Created by Anastasia Zavistovskaya. Grace is a 19-session feminine-movement and flexibility practice created by professional trainer and former ballerina Anastasia Zavistovskaya. Using wave dynamics — flowing, sequential movement through the spine and limbs — it releases chronic tension in the shoulders, hips, and neck, restores natural posture, and produces nervous-system states of calm and ease. Each session is ~18 minutes and needs only a mat. Designed for any body with no dance background, it complements more demanding training as a restorative recovery practice.

Topics covered: how to release chronic shoulder and hip tension with movement, gentle movement practice to feel reconnected to your body, short daily flexibility sessions you can add to any workout, fluidity, posture.

Course Outline

Module 1: Begin — The First Waves

Your introduction to wave dynamics. You will feel, often for the first time, a sequential wave travel through your spine — and discover that this movement was always available to you. Soft knees, active feet, a body that begins to let go.

Welcome to Grace (1 min)
- Grace uses wave-based movement to reach chronic holding the way conventional exercise does not
- Each session is 15–20 minutes and designed to fit into any training schedule
- The practice produces nervous-system states — calm, quiet joy, ease — alongside physical change
Session 1: The First Wave (18 min)
- Standing upward wave through the spine
- Begin with a standing upward wave that travels from the feet through the spine
- Notice the movement was always available — you are uncovering it, not forcing it
Session 2: Awakening Natural Grace (18 min)
- Soft knees, active feet, full-body wave
- Let active feet and soft knees initiate the wave through the whole body
- Awaken natural grace through smooth, unhurried repetition
Session 3: The Floating Pelvis (15 min)
- Free pelvic mobilization for a graceful gait
- Free the pelvis to float in space for an easy, graceful gait
- Release the restrictions that block a mobile, expressive pelvis
Session 4: Grounding on the Mat (16 min)
- Mat-based grounding and wave initiation
- Use the mat to feel grounded support before initiating the wave
- Let the feet awaken to the floor as the movement begins

Module 2: Open — Mobility and Release

The pelvis learns to float, the hips open, and chronic holding patterns begin to soften. Posture changes — not because you are bracing differently, but because the right muscles are doing their job again.

Session 5: The Small Vertical Wave (20 min)
- Restrained vertical wave for flexibility
- Work a small, restrained vertical wave to build flexibility precisely
- Feel each segment — knees, hips, ribs, chest — join the wave in sequence
Session 6: Opening the Hips (18 min)
- Seated hip-joint preparation and release
- Prepare the hip joints from a seated position before deeper work
- Open the hips gradually so range comes without strain
Session 7: The Hip Figure-Eight (20 min)
- Narrow-stance hip figure-8 flow
- Flow the hip figure-eight from a narrow foot stance
- Keep the cushioning pelvis soft as the figure-eight travels
Session 8: Circling Free (18 min)
- Single-side pelvis and knee circling
- Circle the pelvis and knee on one side to warm the hip joint
- Let the active toe push off the floor to drive the circle
Session 9: Shoulders Lead the Wave (19 min)
- Seated shoulder-initiated wave
- Lead the wave from the shoulders in a seated flow
- Let each shoulder initiate a wave the body follows
Session 10: Harmony in Motion (16 min)
- Narrow-stance circular pelvic movement
- Move the pelvis in circles from a narrow, shock-absorbing stance
- Coordinate breath with the pelvic circle — back on inhale, front on exhale

Module 3: Deepen — The Practice Takes Hold

The nervous-system states become consistent. You begin sessions feeling one way and end them genuinely different — calmer, clearer, more present. This becomes something you seek out rather than simply do.

Session 13: Chest and Ribcage (17 min)
- Lateral chest movement with fixed pelvis
- Move the chest and ribcage laterally with a fixed pelvis
- Isolate the upper body to refine control over the wave
Session 14: Arms Begin the Movement (19 min)
- Arm-initiated full-body flow
- Let the arms begin the movement and carry the wave inward
- Stand with soft knees and a strong, mobile pelvis as the arms lead
Session 15: Supine Release (20 min)
- Lying-on-back pleasure and release
- Release pleasurably from a supine position on your back
- Let the floor support you so tension can fully let go
Session 16: Figure-Eight Flow (18 min)
- Hip figure-8 release standing
- Release the pelvis into figure-eight movements standing
- Soften the knees and let the figure-eight flow without effort
Session 17: Beautiful Hands (18 min)
- Seated expressive hand and arm movement
- Express through the hands and arms from a comfortable seat
- Let beautiful, deliberate hand movement lead the upper-body wave

Module 4: Integrate — A Body That Moves Like Itself

Expressive hands, stepping waves, kneeling grace, and a closing celebration of everything you have built. By the end you have not a workout but a practice — one that teaches you something new about yourself every time.

Session 18: Stepping Into the Wave (17 min)
- Weight-shifting step with head-led wave
- Step and shift weight while a wave travels from the head down
- Coordinate the stepping leg with the head-led wave
Session 19: Kneeling Grace (20 min)
- Kneeling seated flow
- Flow gracefully from a kneeling seated position
- Adjust the foot position for comfort so the flow stays easy
Session 20: The Final Flow (19 min)
- Closing celebration of flexibility and grace
- Celebrate your flexibility and grace in the closing flow
- Reach, stretch, and dive deeper into the smoothness you have built

Grace: A 19-Session Practice in Feminine Movement, Fluidity & the Body That Moves Like Itself Again

4.9(214 ratings)

Feel like your body has become something you carry rather than something you live in? Grace is a 19-session practice with professional trainer and former ballerina Anastasia Zavistovskaya that uses wave dynamics — flowing, sequential movement through the spine and limbs — to dissolve the chronic holding that conventional exercise never reaches. Each guided 18-minute session, delivered on-demand, helps you release shoulder, hip, and neck tension, restore natural posture, and arrive at calm, quiet joy, and ease. Start moving today.

$19$19990% off

19 video lessons — yours forever

Dr. Wellls — AI wellness companion

14-day money-back guarantee

Special price ends in:--:--:--

One-time payment · No subscription

14-day money-backSecure payment

This course includes

19 video lessons

5h 27min total

4 structured modules

Certificate of completion

AI wellness companion

Watch on any device

This course is for you if...

You feel physically tense — in your shoulders, your jaw, your hips — and stretching provides temporary relief but never reaches the pattern underneath

You feel disconnected from your body — like it is something you carry rather than something you inhabit

You exercise but feel like something is missing — the physical results are there, but the quality of movement, the aliveness, the ease, are not

What Changes

The progression most participants experience across the program.

1
After sessions 1–4
The first wave you feel move through your spine will surprise you. Not because it is difficult — but because you will recognise, perhaps for the first time, that this movement was always available to you. The shoulder tension that seemed structural begins to soften. The quality of your other workouts changes — things move more freely.
2
After sessions 5–10
The posture changes. Not because you are holding yourself differently — but because the muscles that should be supporting your natural alignment are doing their job again, and the muscles that were bracing unnecessarily have learned to let go. People notice. You notice.
3
After sessions 13–16
The nervous system states Anastasia describes become consistent. You begin sessions feeling one way and end them feeling genuinely different — calmer, clearer, more present in your body. This becomes something you seek out rather than simply do.
4
After all 19 sessions
You have a practice. Not a workout — a practice. Something that teaches you something new about yourself every time you do it. And a body that moves in a way that reflects, finally, the kind of ease and presence you always knew was possible.

14-Day Money-Back Guarantee

Risk-free. 100% refund, no questions asked.

14-Day Money-Back Guarantee

Risk-free. 100% refund, no questions asked.

Take the full course. Do every lesson. If it doesn't move the needle for you, email [email protected] within 14 days and we'll refund every cent.

Full refund

No questions asked

Email support

Real Results from Real Women

What participants experienced during their journey

Marina

The first program that made me cry

I have been doing intense fitness for ten years. This is the first program that made me cry — not from difficulty, but from the feeling of my body moving the way I always thought it was supposed to. I didn't know I'd been waiting for this.

Sofia

Something in my spine moved

Session four. Something in my spine moved that I didn't know could move. I stood up afterwards and my posture had changed. Not because I was holding myself differently — because something had actually let go.

Daria

I come in tense and leave calm

The nervous system effect is real. I come in tense and leave calm. Every single time. I've never experienced that from exercise before — only from meditation. This is both.

guided sessions

~18 min

each session

Mat only

equipment needed

Individual results vary. This is educational movement content, not medical advice. Consult your doctor before starting a new exercise program.

Course Content

19 lessons · 4 modules · 5h 27min total

Meet Your Instructor

Anastasia Zavistovskaya

Professional Trainer, Former Ballerina & Creator of the Grace Methodology

15+ years practice

Anastasia Zavistovskaya is a professional fitness trainer with a degree from Lesgaft National State University of Physical Education, Sport and Health, a graduate of the Yakobson Ballet School in St. Petersburg, and the founder of Stretch Me — St. Petersburg's first dedicated flexibility studio. She is the creator and populariser of the Grace methodology — a patented training system rooted in classical ballet practice and adapted for contemporary fitness — and the founder of an online studio that has trained more than 10,000 students via a major Russian fitness platform. Her YouTube channel has 300,000 subscribers. She is a headliner at international fitness festivals of the Formula Motion brand, the author of a professional course for trainers, and published her book on Flexibility in 2022. Her work has been reviewed positively by movement specialists, therapeutic physical culture physicians, and psychotherapists — the interdisciplinary validation that reflects what Grace actually is: a movement practice that operates on the body, the nervous system, and the embodied self simultaneously.

How to get started

Click "Get Access"

Enter your email for secure access to all lessons.

Complete the setup

Receive a password to your personal account in seconds.

Start learning

Watch lessons, complete exercises, and track your progress.

Frequently Asked Questions

Ready to move like yourself again?

Start your Grace practice today with Anastasia Zavistovskaya. 19 sessions. 18 minutes each. A mat. 14-day money-back guarantee.

One-time payment · No subscription

14-day money-back guarantee