The stretches of the Russian Vaganova ballet school, re-engineered to be gentle, supported and comfortable for people recovering from chronic pain, so you can become flexible no matter how stiff you are now.
Most flexibility programs are about launching into a stretch and loading your muscles. For someone in pain that can do more harm than good, and set recovery back. This is the opposite: stretches you relax into, at your own level, with your muscles and joints releasing at the pace they’re able to.
It’s for people recovering from things like:
And it works even if you’re older or less mobile, as most of my students are.
The anatomically perfected stretches of the Vaganova ballet school, which I learned precisely over nine months with a professional Vaganova teacher, joined with Conscious Movement, the pain recovery method from The Back Pain Miracle and my book Conscious Movement: The Key to Releasing Pain.
You explore, feel and understand your muscles, joints and nervous system while you stretch.
Time in a relaxed position lets you notice the thoughts, emotions and fears that may be keeping your muscles tense.
Gentle and supported, so there’s little risk of straining a muscle or twisting a joint. You can do it every day.
Each one is taught precisely, with gentle and supported variations you can relax into at your own level, from pillows and a chair to the full Vaganova form.
Level 1Instead of sitting and reaching for your toes, relax your upper body onto a stack of pillows and give tight muscles and locked joints the time they need to release.
Level 1Rather than loading your back and hamstrings, rest your weight on pillows over a chair and progress as your flexibility grows.
Level 2A chair for balance, a pillow under the knee, and the home position set up properly before any stretch begins.
Level 1Pillows support your whole upper body, so your back and shoulders relax and your hips can open easily.
Level 2Relax onto the couch or a bed and let the adductors lengthen without strain.
Level 1Lie on your back with your legs resting on a wall. Almost no weight bearing at all.
Level 2The classic aggressive stretch, rebuilt: a pillow under the knee, a couch beside you, and time spent mastering the home position before you inch forward.
Level 3Perhaps the most effective of them all, with a lower height and a chair and pillow to support your foot.
Watch every variation of a stretch, or follow a structured routine: easy, medium, or precise Vaganova.
Gentle, supportive stretches that let your body release at its own pace, and the flexibility to move the way you want to again.
60-day money-back guarantee. If you’re not satisfied for any reason in the first 60 days, you get a full refund.
