Stella Maria Course Guide to Universal Women's Gymnastics

Stella Maria Course
Universal women's gymnastics
Maria Guseva
Table of Contents
Chapter 1. ABOUT STELLA MARIA COURSE

Foreword to the Woman
Positive effects of Stella Maria gymnastics course
Where Stella Maria course comes from
How I came to practicing the exercises
Stella Maria course exercises in my life
Fragment from the "Book of my motherhood": On Princes and Cinderellas
Who comes to the gymnastics. Who is it for?
CHAPTER 2. EXERCISES
Recommendations for performing Stella Maria Course gymnastics exercises
How to determine your individual complex
Middle world
Lower world
Release
To help beginners gymnasts
How to practice if you are pregnant
How to practice if you have health problems?
What time and environment to choose for gymnastics?
CHAPTER 3. RECOMMENDATIONS
What happens when you start practicing gymnastics?
Recommendations for when you get negative results
Crises in gymnastics
How to perform gymnastics with intent in the "environmentally friendly" way
How to do seven exercises of gymnastics to your satisfaction
Healing: gymnastics and other types of help
CHAPTER 4. RESEARCH AND REVIEWS

Setting up basic positions in gymnastics (by Anastasia Kuzmina)
"Flat stomach" (Maria Guseva)
On the tender issue of a female breast (Maria Guseva)
Chest (thoracic) part of spinal cord (Maria Guseva)
About bunion, and the shoes we choose (Olga Pronchenko, in gymnastics since 2012)
REVIEWS
A word about the author
Chapter 1. ABOUT STELLA MARIA COURSE Commented [G1]: Inserted: .
Foreword to the Woman

"Your role in life is to be a Muse for artists and poets, charming, merciful, affectionate – but merciless in
everything that relates to Truth, Love, Beauty. You are the fermenting principle that drives aspirations of
the sons of men, distracting them from gluttony, wine, and fights, from stupid rivalry, petty jealousy, low Commented [G2]: Inserted: ,
slavery. By acting through poets and artists, you, the Muse, should keep the stream of knowledge from
turning into a dead swamp.
I warn you - this is not an easy path for the mortal. However, it will not be long, for only young women,
which are full of strength can withstand it.
- And then what? Death?
- If the gods show you their mercy, you will die young. If not, you will turn to the world with your another
face – that of an upbringer, an educator of children, a sower of those bright sparkles in children's souls, that
later may turn into torches. Wherever you are and whatever happens to you, remember, you carry the
image of the Great Goddess. By losing your dignity you humiliate all women - both Mothers and Muses;
instead of defeating the dark forces of the soul, you allow them to win – especially in the soul of a man."
"Thais of Athens" by Ivan Efremov
I decided to write this book because the time has come. For many years, I have been practicing this Commented [G3]: Deleted:,
gymnastics course myself, and many thousands of women have learned about this practice through me.
This course is spreading through me, this is my fate. I write about Stella Maria gymnastics course and
thousands of women write in response. Every day I learn new stories and hear about the benefits this
course brings. So ... I keep writing about it. To allow as many women as possible to learn about this
gymnastics course and start practicing it.
I cannot describe Stella Maria gymnastics course by referring to your previous experience. Because there is
nothing like THIS gymnastics course. NOTHING. There is no other practice that takes 15 minutes a day and
will radically change a life of any woman. I do not know any women who have been doing gymnastics for Commented [G4]: Inserted: a
more than a year and would say: "Oh, my life has not changed much, I've come to gymnastics the same as I
am now." Maybe these women exist, but I do not know them. I have never heard a single remark of this
kind.
Stella Maria gymnastics course is an amazing, lively, sparkling organism. It spreads around, showing
qualities of different elements. It may run as a flowing river, or it may blow as a light wind. It may be a fire
burning the ills and obsolete mind programs. Or the course may settle firmly in one’s life as if it is the very Commented [G5]: Deleted:,
land that one walks on. One might also see hurricanes, earthquakes, or a calm weather - many things
happen with this gymnastics course. When a woman starts to practice Stella Maria gymnastics, she plunges
into all this riot of elements, which, in turn, begin to manifest in her emotions and in her life. The inner
world and the circumstances of life are brought into line with each other. Years will pass in a work that is
carried by both a woman and the gymnastics and, as a result, a woman opens up, allows herself to be the
way she is right now, and to be a Woman.
I always say: practice Stella Maria course for your health. A sound mind in a sound body. You will not
recognize yourself if the practice will bring you to live a healthy life in a healthy body. You will notice a Commented [G6]: Deleted:,
change in your priorities. You will acquire new interests. A new life will manifest in a new body.
Whatever you were doing before gymnastics, if you are reading this book, chances are, you consider your
body not to be perfect. A woman, satisfied with her body, does not read books on health, she does not seek
practices, she has already found her exercises and meditations, and she is not looking for anything else. If
you are reading this book, if you are still looking, then you have something you want to change, there is
something for you to strive for. Even if you are a fitness trainer or an experienced yoga practitioner, if you
still feel a want “to do something else”, I would recommend Stella Maria gymnastics to you. In just one year
of practice, your body will change, your thoughts will change, and you will not recognize yourself. Even if Commented [G7]: Inserted: ,
everything seems to be fine now and you do not need any changes. Well, don't change if you don't need.
And don't practice Stella Maria course – because this practice will change you, believe me. The water is the
same in a forest stream and in a powerful mudflow. Similar with our Stella Maria course – it will refresh
you, and it will remove everything that is carefully hidden in you. Hidden from your husband, from your
mother, from your friend, from your children. From yourself. You say that you are crystal-clear and you
have nothing to hide? Gymnastics will show all the issues you hide. You will not be able to deny it. You will
have a choice of addressing the issues or brushing them away. To brush the issues away you'll have to stop
practicing the gymnastics course. If this is to happen, you'd better not start to practice it at all. Commented [G8]: Inserted: r
Do not practice Stella Maria gymnastics course if you just want to attract a relationship. Do not practice the Commented [G9]: Inserted: imil
course, if you don't like something in your life. There is plenty of ways, methods, exercises, and schools on Commented [G10]: Inserted: m
the market to help you fix something in your life. If something does not suit you in your life, it’s unlikely Commented [G11]: Inserted: s
that our Gymnastics course will help you. Do not expect magic from this course. If someone reports magical
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events, it does not mean that this magic will affect you. Everything might be completely different with
Commented [G13]: Inserted: r
yourself. When course practitioners write about their experiences, it’s rarely about their pain, about what's
eating them. They tell of their achievements, of what they became now, but they do not write what they Commented [G14]: Inserted: wat
went through in the past. And you do not know what you have to go through so that the magic touches Commented [G15]: Inserted: to
you. Magic takes work. It takes practice. This is a path over the edge. The magic lays beyond the edge of Commented [G16]: Deleted:r
comfort. There could be no magic in comfort; the magic always lays beyond the bounds. Leave your
Commented [G17]: Deleted:sam
comfort zone and you will find something unexpected. You will lose the guidelines of yesterday. This might
happen in the future. But right now, these are your current guidelines. You will lose them if you go beyond Commented [G18]: Deleted:w
the edge. So I urge you not to practice Stella Maria course, just because something does not suit you. Do Commented [G19]: Deleted:t
not practice gymnastics because you lack something. Commented [G20]: Deleted:r
Only if you are ready to come to yourself, to your health, to your core – only then start doing Stella Maria Commented [G21]: Deleted:me
exercises. And do it four days a week for a year. Do not stop, when it will be bad and painful, just keep Commented [G22]: Inserted: ,
filling yourself with the energy of exercises, use the means available to you, but keep going. Commented [G23]: Inserted: the
Practice Stella Maria course for your health. Practice it to revive your body. Practice it to allow a free and Commented [G24]: Inserted: a
easy flow of energy in your body. Practice the course to have enough energy for all your life projects.
Maria Guseva
Positive effects of Stella Maria gymnastics course

It happened so that I am writing this part on the Course’s positive effects after completing the rest of this
book’s parts. I wrote about everything, but not about the very reason why do women practice the course.
What positive results can one expect from the course?
I realize now that for some reason writing about positive results is the hardest part for me. Is it because the
results required a lot of work? Or maybe it is because the results become a part of life and it's hard to
separate them from what could have come by other means? Or maybe it's just giving praise is harder than a
warning about possible negative consequences? Commented [G25]: Inserted: a
Whatever the case, Stella Maria course brings powerful positive results and they certainly are worth writing
about.
To begin with, Stella Maria course shapes the body geometry to the feminine type. The body geometry of
any person has its flaws, the right side is more used, therefore it is more developed, and tenser (left side for
left-handed). Many have excessive curves in kyphosis and lordosis areas (stooped shoulders and excessive
bending in the waist). When I conduct my seminars, I often say that if you take 100 people from the street
and put them standing next to each other, then any observer, not even an expert, will notice when a
shoulder is higher than the other one, and when a pelvis is rolled to a side, and so on. So the Stella Maria
gymnastics course brings the female body to its originally intended potential state. For example, over time,
a thin, tall woman will cease to stoop and will develop a certain smoothness and fragility, she will be
grounded in stability. A woman of a large dense physique will become relaxed and beautiful in her own
body, soft-flowing and flexible. The body will be in balance with its natural qualities, and the mind will see
the body in the way intended by nature – as unique. I have often witnessed such stories among the course
practitioners and every time I wonder and rejoice at the powerful effects of the course. The body becomes
really beautiful, and women – sometimes for the first time in their lives (!) – agree that their body is the
way it is and their body is beautiful! I personally know an incredible number of very attractive women who
believe that their bodies always lack something to call it normal, let alone beautiful. Women are ready to
go far to change and "improve" their bodies, they often perceive the saying "beauty requires sacrifice"
literally. Therefore, some women deem it necessary to take out ribs, remove some fat, add something at
other places, and so on. Same with the endless diets... Commented [G26]: Deleted:the
Stella Maria course normalizes the body geometry and tightens muscles; internal organs start to work more
effectively, and the body becomes really healthy and truly beautiful. You'll notice that the women
practicing Stella Maria course stand out. At my seminars, I easily recognize those who are already practicing
the course. Commented [G27]: Inserted: are
The gymnastics course adds vitality to those who practice it and you can feel it. Many practitioners have Commented [G28]: Inserted: ,
written in their reports that if they slack and don’t practice the course at the right time they don’t have Commented [G29]: Deleted:is
enough power for even simple household chores. And it’s enough to just do your Stella Maria exercises to
feel that your power doubles.
Your sleep improves, the perception of the needs of the body increases. In the past, you could postpone
the meal, because you had to finish the work, or you had to be in time to take your kid from the
kindergarten, and then still you had to do the laundry. Stella Maria course introduces us to the needs of the
body, teaches us to recognize these needs and satisfy them. Are you cold? So you should put on warm
clothes. Is it too stuffy? So get out of the subway to the open air (or open the window if you're indoors).
Are you uncomfortable in tight clothes? Change into a dress that gives more comfort. Do you want to eat?
Then eat, and eat what exactly you want at this moment – not the usual a sandwich with a tea. And so on.
The body always tells where its discomforts, and if a person hears these messages and responds to them,
the body will not have to get sick. Yes, sometimes it is necessary to make an effort like riding a train in
uncomfortable clothes, and then still carry a suitcase. But after such activities, it is better to give yourself a
relaxation, and then the body is restored and the person lives in harmony. Gymnastics helps to hear the
body and helps to relax, removes the clamps in the body. Commented [G30]: Inserted: ,
http://gimnastika-zvezda.com/forum/index.php Commented [G31]: Inserted: Do y

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Where Stella Maria course comes from
Commented [G33]: Inserted: A
This series of exercises was recreated by Gennady Adamovich, a healer from Belarus, formerly a western
part of Soviet Union. He named his version of the course as "Still water", the gymnastics of Slavic charming Commented [G34]: Inserted: you
ladies. Also, he published a book with the same name, which, among other things, describes how he Commented [G35]: Inserted: A
recreated this series of exercises. Gymnastics of Slavic charming ladies has a site http: // чаровницы.рф/. Commented [G36]: Deleted:You a
I did not recreate this gymnastics, I found it as 27 exercises divided into 3 groups. And this is how I have Commented [G37]: Deleted:You a
been practicing these exercises since 2004. What I think about the origin of this exercises, having practiced Commented [G38]: Deleted:Y
it for many years? Certainly, this is an ancient series of exercises it and was widespread in the Slavic lands. Commented [G39]: Inserted: ,
Why do I think so? I've spent some time trying to find out where these things come from. I personally could
not get the information from the author-recreator. He, as it happens with hereditary healers, does not
share secrets with everyone. I was not able to become his trusty student and he didn't share his secrets
with myself. He writes in his book that a university student showed him three exercises, which she learned
from her grandmother. He did further research and found 24 more exercises. I tried asking old women in
the villages for such information. Quite quickly I left this idea alone, and I just accepted the fact, that there
are the exercises, let them be 27 in number, and they do work. Practicing these exercises gives clear and
consistent results that do not depend on the practitioner's belief in them. Later, I also learned about the
existence of the Zdrava Exercise Course created by Vladislav Meshalkin, that had very similar exercises (one
does them somewhat differently) that the author recommends both for women and for men. I did not
study Zdrava course, but, one can search the internet for "The Makosha List" course by Vladislav Meshalkin. Commented [G40]: Inserted: e
I never went deeply into the history of the emergence of exercises, this is beyond my interests. For two Commented [G41]: Inserted: i
years I was an instructor of Adamovich gymnastics, then I left his school. After some time I have created Commented [G42]: Inserted: ed
Stella Maria course. Why I’ve done this? And how exactly do I pass the course to other women? Commented [G43]: Deleted:ing
During the years of practicing the exercises and teaching Stella Maria course on my seminars, I saw things Commented [G44]: Deleted:o
in a new way, so I removed from the course what I saw as redundant, and now the course contains only the Commented [G45]: Deleted:t
most valuable thing for me - the essence, the exercises themselves. Today I can honestly say - I do not know
where these exercises came from. Whether they were Slavic, or Arab or Scandinavian ... I personally do not
know a single woman who would receive these exercises from her grandmother. Everyone who practices
this series of exercises received it either from Adamovich or from the instructors of his school. Commented [G46]: Deleted:,
I understand that it is important for someone to know that this course is of Slavic origin and therefore it is Commented [G47]: Deleted:,
better suited to Slavs than other bodily practices. Maybe. But I also know that when the course is practiced
by a woman of a different ethnicity, it certainly works and gives the same results.
My experience in teaching the course led me to the understanding that what works is the exercises
themselves and not the added flavors – Slavic or any other.
So. There is a course of 27 exercises. Each of the exercises gives a certain physical stress and also conducts
energy of a certain quality. There are certain recommendations on how to do the exercises: quantity, order.
You will find the recommendations in this book. Commented [G48]: Deleted:,
How I came to practicing the exercises

So, I'll start from the beginning. I am often asked - but how did I learn about the exercises? And how Stella
Maria course was born? Commented [G49]: Deleted:ed
I have been engaged into women's Slavic gymnastics since 2004. I attended a single seminar with a former
Adamovich Couse instructor and then mastered the exercises all by myself. After a year and a half, I began
practicing the exercises with Oksana Pavlovskaya, who at that time was an instructor of the Adamovich
Course. Later I got acquainted with the person who recreated these exercises, Gennady Adamovich, and
from him received a certificate as an Instructor. Since 2007, I actively teach the gymnastics myself and
conduct my own seminars. This is a short story. Below are the details. Commented [G50]: Inserted: ed
It's interesting to look back at how I came to women gymnastics. I have neither read about gymnastics on Commented [G51]: Inserted: person who
the Internet, nor I have read about it in a book. None of my friends told me about the gymnastics. When I Commented [G52]: Inserted: ,
learned about the gymnastics, I did not scream: "Hooray, this is mine!". Commented [G53]: Deleted:,
Just, exactly the opposite. I came to a seminar on gymnastics when I already knew about it for no less than Commented [G54]: Deleted:or of
six months. I had absolutely no intention to attend a woman's gymnastics seminar, and in general, to
practice gymnastics. At that time, I was hooked up on one particular coach and I would attend all of her
seminars. When the rest of her seminars (on money, love, happiness, even on NLP) were over, the only
choices left to me were gymnastics and English. I had to attend the gymnastics. Because I spoke English
better than the coach. Commented [G55]: Deleted:,
This is why, I am now against any trainings - because I myself experienced this monstrous dependence on
them. There are no changes in your life, and nothing suits you. For vital energy, you have to attend the
seminars, and then you pour this energy into the turbidity of your own life. When I finally began practicing
woman's gymnastics, the trainings were gone from my life. Except for another speck a bit later. Now I'm
giving the training myself. Only I do it differently. Commented [G56]: Inserted: ,
This is how my acquaintance with gymnastics took place. A young woman of my age, a trainer, very
ambitious, conducted a seminar on the gymnastics of the Slavic charmers in the mess hall of a high school
in Minsk. There were about twenty participants, and we were trying not to hit the neighbor with our feet. I
listened to the lecture part and learned from it that this gymnastics miraculously turns sex from conjugal
duty into an extravaganza (I was married then), other men fall for you one after another, the gymnastics
should be practiced "with a request in mind" and requested comes to you. Also, we were told of Slavic
origins of this course. "It's wonderful," I thought. "Since it's Slavic gymnastics, and I'm Slavic, it's very cool,
and as Slavic magic gives incredible results, I should go for it." This kind of thinking brought me into this
gymnastics. Commented [G57]: Inserted: ,
So, I began practicing the gymnastics. At that time there was practically no information on this course Commented [G58]: Inserted: A y
available on the Internet. At the seminar we were told that this knowledge is sacred, it is only transmitted Commented [G59]: Deleted:Y
"from mouth to mouth", so I would not even consider looking for this information online. Therefore I had
to practice all by myself, without knowing what was going on and how to perform it right (as I understand
now my coach herself did not know the correct way). I did the practice in my own mode, all 27 exercises,
and whole practice would take me about 10 minutes. I would do it very quickly while keeping in mind a
specific request, usually about a Prince Charming, because soon I've divorced my husband. Commented [G60]: Deleted:,
That's how I got to know gymnastics. The next thing was that I attended a summer camp with the same
coach, it was six months after the woman's gymnastics seminar. And there were about ten women who at
different times attended gymnastics seminars, and later practiced on their own. when we met there I saw
How beautiful are. the women who practiced the gymnastics course. We would not discuss men, or our
sicknesses, or cleansings – but one could easily see the results on their faces and in their bodies. This
greatly impressed me. I was impressed that these women, who are not slim, don't have big breasts, not
with long legs, but they are just beautiful. Everyone in her own body, but they are beauties. They all were
different, but they all had fluidity in them, and their bodies had no corners. They looked especially smooth,
flowing, beautiful against the background of the other ten women who did not practice this woman's
gymnastics.
I was very impressed by that. And somewhere inside, a desire was born that more women could learn
about this gymnastics. Not at once, but when the time came, I undertook to tell the world about
gymnastics precisely because of those ten beautiful women.
When I started to practice the course, I always thought that I must be doing something wrong. And I must
attend another seminar so that the instructor would check my technique. However, I did not have such an
opportunity. Commented [G61]: Deleted:,
Then I became pregnant with my second child, Christina. And, being rather deeply pregnant, I went to
Moscow to visit my friend. By that time, I had been practicing the exercises for about a year and a half after
a single three-hour seminar. I did not even know about the existence of Adamovich (on a seminar we were
given brochures with exercises descriptions, and the author was not mentioned). My friend asked me to
show her the exercises. My performance impressed her (I was eight months pregnant), she became
interested and found a book about the "gymnastics of the lady charmers" in the store. That was a discovery
for me too! I ecstatically read the book, and eventually, I contacted Oksana, an instructor of Adamovich
Course. Oksana offered to work out with me, and we did several classes, and I'm still grateful to Oksana for
them. It turned out that Commented [G62]: Inserted: ,
• We do not need to perform all 27 exercises every day (I used to perform all 27);
• I did not know the correct way of performing some of the exercises.
Of course, I told all my girlfriends who were doing exercises about these discoveries. All of them went to
Oksana and corrected their ways of performing the exercises. Then, after giving birth to my daughter
Christina, I would take her with me to the group where my friends and I would perform the exercises
together. Then somehow my life began to change, new worries and projects have appeared, and I
continued to practice the exercises on my own.
And then I took part in a seminar by Adamovich himself. It was held on an out of city recreation facility and
it lasted for two and a half days. We participated in the Belarusian ritual of a commemoration of the
ancestors "Dzyady" (grandparents) and we were given instructions on the theory and practice of
Adamovich gymnastics. I was there with my four-month-old daughter. Like the rest of the participants, I
was issued the certificate of an instructor. At that time I did not plan to be an instructor, I was studying just
for myself. Commented [G63]: Inserted: a
Six months went by and different women started to ask me to show the exercises. I began doing it and,
gradually, started to give seminars and began writing about gymnastics online. When the teacher is ready,
the disciples would come. Commented [G64]: Inserted: ing
For about a year I was teaching the exercises as an instructor of Slavic Lady Charmers gymnastics, and I Commented [G65]: Deleted:e
found a lot of inconsistencies in the theoretical part. Students would ask questions at my seminars and ... I
could not answer them. Because I myself did not understand all this Slavic mythology, nor did I see a reason
to have it in this gymnastics course. After all, I practiced the exercises for a year and a half, and all the
results related to gymnastics happened before I met Adamovich and before I have heard his ideas about
the Slavic essence of the exercises. This means that exercises work by themselves, and the mythology does
not bring any additional value, it only leads away from the essence. I watched the women at my seminars,
many of whom were not Slavs - they had the same results! So why do we need symbols and Slavic round
dances? If a woman is of another religion, why should she wear a Slavic headdress? At that time I
considered myself a Buddhist. I honestly tried to do the embroidery, but I did not get it. Did I try to discuss
with Adamovich if the gymnastics really needs a Slavic part? He said that if I am an instructor of the
gymnastics of the Slavic Lady Charmers, then I must live in accordance with the ideas of the Slavs and yes, I
must embroider, weave, etc., I must learn all these things and then train others in them. I said that I do not
want to delve into Slavic studies, that as far as I see the exercises work by themselves, and as a result, we
agreed that I will no longer be an instructor of his Course. I said that I will give another name to the course
and I will teach the course in this form. On that, we parted. Commented [G66]: Inserted: ,
For a while, I was trying to find the roots of these exercises, but in the end, I went back to where I started: Commented [G67]: Inserted: ,
to the exercises themselves. I learned them at the seminar, I practiced them for a year and a half, then I Commented [G68]: Inserted: y
received individual lessons from Oksana, corrected the I perform the exercises and after that, I never Commented [G69]: Inserted: Did
changed them. These exercises seem perfect to me. And all the rest is but a superfluous games of a mind.
Commented [G70]: Deleted:ied
Gymnastics exercises change the body, gently correcting the geometry and gradually adjusting the body
with its internal rhythms. Then the woman's consciousness changes, she becomes acquainted with her real
self, with the primordial, with the very essence of being. And then she will choose herself what will come to
her, whether it will be Slavic myths or Buddhism or Confucianism or whatever. Commented [G71]: Inserted: ,
This is how the universal women's gymnastics that I teach as Stella Maria course came to be. So modern Commented [G72]: Inserted: ,
and so ancient, so easy and so complicated, so ... dear. Commented [G73]: Inserted: ,
Stella Maria course exercises in my life

What personal changes did I go through when these exercises came into my life? Commented [G74]: Inserted: r
I will omit the details I describe in a book about my motherhood, but here I would like to focus on the
semantic backgrounds of my life processes at that time.
I’d like to share a parable here. You all know it, but still:
"Once a man had a dream. He dreamed that he was walking with God along the seashore. Scenes of his life
flashed in the sky. After each flash of light, a man noticed two trails of footprints: one belonging to him, the
other - to God. When the last scene of his life flashed before him, he looked back at the footprints in the
sand. The man noticed that many times there was only one trail of footprints along his life path. He also
noticed that this happened at the most difficult and sad moments of his life. This greatly upset him, and he
turned to God with a question: Commented [G75]: Inserted: i
"Lord, You said that from the moment I decide to follow You, You'll never leave me." But I noticed only one Commented [G76]: Deleted:o
set of footprints on the sand during my most difficult trials. I do not understand why You leave me when I
need You the most? The Lord replied:
"My dear child, I love you and will never leave you. You saw only one trail the sand in the hour of
persecution and suffering because at these moments I carried you in my arms."
So, in order to clarify my vision of change, I want to bring up that key fragment when I was left alone,
pregnant, with the first child, and I want to talk about this in the context of gymnastics. So, on an obvious
example, it will be clear what I mean when I tell how gymnastics influences the awareness of processes and
how the resource gives - not to turn away from one's life's turbidity, but to leave it, rework, live, transform,
move to a new one A cycle of life and awareness of what is happening, as it is.
To describe my vision of the changes in my life, I want to turn to the key moment when I was alone,
pregnant and with my first child, and I will look this in the context of Stella Maria course. This is a good
example of how gymnastics affects the awareness of what is going on in life, and how the exercises give a
resource. Instead of turning away from your life's turbidity - you get the strength to get out of it, process it,
live through it, transform yourself, move to a new track of life, be aware of what is happening as it is.
Fragment from the "Book of my motherhood": On Princes and Cinderellas

As time went on, I continued to mind my work, with varying success. Life raged, I was trying to start
businesses, and was looking for relationships. I was doing what I could do in that situation.
Then I had a relationship and another one after that – and it brought a second child into my life. It was the
year 2006. The relationship was over while I was still pregnant, and the child was here to stay. That is
probably when gymnastics gave me the strength to live through. After all, before the second pregnancy, I
was quite an ordinary woman, with standard desires like "a foreign prince in a foreign car", "having a palace
in the city and a palace in the country" and so on. Sure, I gave birth to my first child at home. Sure, I did not
vaccinate my child and we were not using post-Soviet medical clinic everybody else used. Sure, for a long
time I was not taking pills myself, and I was not giving them to anyone. At the same time, I still wanted to
just be happy in an ordinary way – to be happy as a woman, to have financial means, to have a work I liked,
and such things. Commented [G77]: Inserted: ,
When I met a man who would later become the father of my second child, he seemed The One to me. The Commented [G78]: Inserted: the
only things that seemed not ideal were the fact that my first child was born from another father and the
fact that I myself provide for me and my child. The rest seemed to be perfect. I'm a beautiful woman, a he
is a handsome man, we have a place to live (of course, in my apartment). Now we will give birth to a child,
my man will provide for all of us, and he will buy us fancy castles abroad. Somehow this was my idea. Commented [G79]: Deleted:,
We were in a relationship for four months, then I became pregnant, and for next three months, we tried to
be in a relationship. Our beautiful-romantic-passionate relationship quickly slipped into a scandalous-
passionate one, a lot of pain-grievances-expectations surfaced. And, yes, we even went to the so-called
"family therapy". Our relationship did not benefit much from the therapy, but I learned what "gestalt
therapy" is. And I never used this method again ... Commented [G80]: Inserted: ,
At one of the therapeutic sessions, unexpectedly, a question was asked about the spending. How we divide
them, who pays for what. Since our relationship started so recently, I preferred not to notice the fact that
the man does not participate in my life financially, I hoped that "let us marry, and then ...". We discussed
paying for installing air conditioning in my apartment and the man preferred the costs to be divided in half
between him and me. So he intended to live in my apartment, and he wanted us both to pay for the
installation of an air-conditioner. And, since it was said aloud, there was nowhere to hide from this. I could
no longer hope that it will resolve itself. I just said that I'm pregnant, and he must support us. Then there
were more attempts at talking and finding common ground, asking who loves whom, who dreamed to live
with whom, and so on. But we ended up being separated. More precisely, he left me.
It was a collapse of everything for me. How could this happen? After all, this was the love of my life, my
prince, we were to die in one day, and our children were to live in some kind of "patrimonial" estate, in
happiness and harmony! And what happens instead?? The second child will be born, and I'll be alone with
two children? Who will want me now? What do I live on, and how do I feed my children? Do I have to rely
only on alimony from the father of my first child?
I would roll on the floor ... I did not understand how to live from now on. I did not question "to live" part,
but I didn’t have the idea about the "how".
I remember that after this I decided to go with my child to Romania for some rest on a seashore. By bus. By
my third pregnancy, I would not have done such a thing. I have already come to understand that a pregnant
woman should, first of all, protect herself and not exert excessive stresses. But at that time I went to
Romania. And I would read the book "Men from Mars", in the hope that I will understand male psychology,
then I will become "the right woman," and my prince will return to me. Commented [G81]: Inserted: ,
At the time I came back from the sea, my prince made his mind and finally moved out. And I was left alone. Commented [G82]: Inserted: ,
Indeed, alone and with two children.
Then a lot of things happened between us, and now we ... Communicate. Communicate by necessity, as
adults, who have a common child. But of course, there is no question of any love between us. This is how it
happened. This story forever changed me, changed my idea of love, my ideas about the roles of husband,
wife, child, and parent. And I'm glad that everything turned out this way, and not otherwise: it was fast,
clear and instructive. Commented [G83]: Inserted: ,
Why do I tell these details? Because, in my view, people are born with certain scripts, that tell how to react Commented [G84]: Inserted: ,
to events. And characters are not as important as their concrete manifestations in specific situations.
Where one will laugh, another will hang himself. People do not come into our life by chance, and every
meeting is a chance to go beyond our limits, to get out of the endless circle.
When you are inside this endless circle, it seems to you that happiness is about to come, that it is near, you
just need to apply a little more effort. And when the happiness does not come, you do not understand why.
I've wrapped up so many circles, where is my well-deserved happiness? Why do I go after it and the
happiness runs away from me?
And this is a chance arriving, a tiny chance. But if you use it, it will turn into a powerful mudflow. Gateways
will open up, and all the mental imprints accumulated through all of your life are demolished in a moment.
You look around, you see a light, you see a day, the earthquake is over, the flood has also ended, the fire
has ended, your emotions calmed down, now what?
You see the freshness and purity of the early morning. The wreckage is lying around, but it does not
interest you anymore. You want to get up and go. You do not want to run around in an endless circle, you
want to get up and go. Go straight or not straight, go to the goal, go without a goal. You just want to start
LIVING. Without frameworks and conditions, indicating how everything should be, how your prince should
be, what the apartment should be. Just live. Live every day and every breath.
As a gymnast and as a master of the family constellations method (an alternative therapeutic method
which draws on elements of family systems therapy), I would now give such a comment on this story:
My second prince was a banal reflection of the relationship of my parents. Up to some funny numerical
coincidences. My father was 2.5 years younger than my mother, my prince too - and exactly 2.5 years. My
mother became pregnant with me when she lived with my father for 4 months, and I also.
This is what we call love. A script that was not worked out by my ancestors, it was carefully transferred to
the descendants.
I am proud of my ancestors, my family gives me my strength and my power. This power was not always
used for good, and I did not come to this power at once. In those times when I wanted "happiness", I was
far from my force...
Then, in the summer of 2006, I was pregnant, and the prince left me. And ... I changed my destiny,
rearranged the tram of my life from a predetermined track - into the open field. At that moment, I, still
intuitively and completely unconsciously but very clearly refused to live the fate of the women of my
family. I decided that I'd rather go my unknown way - than follow the old scripts.
This is what happened in the summer of 2006. God carried me in his hands, very patiently and very
carefully. Of course, I did not understand this at the time. I continued to do gymnastics, and also followed
all signs. One of these signs brought me to the seminars by Vlad Lebedko, later to the spiritual masters.
It's interesting to note that since I started gymnastics, there have been a lot of things in my life, but only
gymnastics and Sufism have remained.
At the first seminar with Vlad Lebedko, a lot of stuff has happened to me. I ordered there my first magical
theater to be played out. I asked: "What is love?" I mentioned earlier that at that time I just started to wake
up, just started to look out of the endless circle at what's out there outside. I realized that I know absolutely
nothing about love. And I thought that I can try to get this sacred knowledge on MT. Commented [G85]: Inserted: u
Instead of the ephemeral concept of love, I suddenly learned about myself that I am strong. Incredibly Commented [G86]: Inserted: ,
strong. It surprised me because at that time I searched for the patterns of femininity and tried to introduce Commented [G87]: Deleted:a
them into my life. For example, "here's a man, then I must cook for him". Or: "here are the dishes, I have to
wash them". And so on, because such things should be done by a woman because this is a female role. A
man should hunt mammoths, and bring them to the house. I tried my best to fulfill my female role for my
prince, but I did not receive mammoths in return. Still, I expected them in the future. Commented [G88]: Inserted: a
And when the prince left me, I worried and I asked heaven, why did the prince leave me, such a beautiful Commented [G89]: Deleted:,
and feminine lady, who even washing dishes? And a pregnant lady.
The magical theater gave me this answer: "Because, dear, you are not a lamb. And do not pretend to be a
lamb. You do not need to wash dishes and do not have to earnestly cook cutlets for the time your man
arrives home. There is no happiness in this either you or the man. Do you want to wash the dishes? Do it.
You do not want? Don't do it. " The answer came, and quite in my style, brutally. It was a heavy magical
theater, but its result was definitely worth it. Commented [G90]: Inserted: Do y
These days I can calmly and confidently write about it. I'm relying on my own experience and seeing other Commented [G91]: Deleted:Y
women's stories, and I'm not claiming the final truth. The society does not want a woman to be strong, we
live in the era of patriarchy and, consequently, a woman must be "soft and submissive". If a woman is
strong, she is either alone or twists her husband to her will. If she does not want the fate of the thunder-
woman, she begins to attend female seminars to learn to be a "woman." And this is where a big trap lies.
Very few know who is that "woman". And those who know do not give seminars. But those who give
seminars, they try to sculpt women, as if they are clay, trying to persuade them to be flexible and pliable, in
exchange for promising them a man. However, they do not specify which one. Commented [G92]: Deleted:,
And who gets to be a partner of a "strong" woman who plays a lamb? A weak man who plays a lion. And
now, these two will be a couple for a while, it might even be very romantic, but later the cards will
inevitably be revealed and everything will become clear. If they are smart enough, they will allow
themselves to fall apart. If their degree of awareness is inadequate, the weak man will begin to exercise his
power in ways available to him. He will humiliate the woman, and, when this ceases to bear fruit (energy),
he might begin to beat her. A man beats a woman for a single reason: he has no other way of showing the
strength, which he does not really have. He has the physical strength but his energy is less than that of the
woman next to him. He feels this and begins to prove to himself that he is strong too – and does it
physically. Commented [G93]: Deleted:,
Women's trainings, therefore, train women in sexual and household slavery. They must accept the role of a
slave for the sole reason: gender. Have you been born a woman? Work.
During that magical theater at Vlad's seminar, the figures demanded from me to become weak. I was not
giving up, I was screaming at them and I would not agree to become weak. This episode helped me to
become aware of my strength. Recognize it and accept it, finally. A woman is able to do much, she can do
anything. A woman is able to do even more than a man because she can give birth. And the woman can do
everything else. As a man himself can do everything, except, perhaps, giving birth. Commented [G94]: Deleted:,
People of both sexes are able to cook food, build a house, fly into space and make scientific discoveries.
When people live together it is easier for them to split who does what. But if these people go to live
separately, each of them individually can do everything by himself or herself, it just takes more time.
Therefore, in my opinion, there are no female and male responsibilities, and you don’t have to win your
husband’s love by being submissive, your task is just to be happy. Everyone’s task. If you are happy to wash
dishes? Wash them. If you think that by washing dishes, you will make someone happier, but inside you do
not want to do it? That's happier than not exactly doing. I believe that the only reason for living together is
love. Without conditions, who washes the dishes.
This is I gained my strength. Or how I began gaining it. I turned to face her, I stopped turning away from
her. And gymnastics played an important role in this.
Later I will return more than once to the subject of the feminine essence. Woman matter, just like
gymnastics, is my ground. No matter what I do, the subject of femininity, of the woman’s role in modern
society, always comes back to me. Just like the theme of children, and how to raise them healthy.
Partly, that's why I planned to write this book, so that everything that is brewing in me, everything that is
looking for a way to come out… To unite all this and release it into the world. All these years the
gymnastics is the background of everything that I do. Gymnastics, as well as Sufism. Gymnastics allows the
body to be healthy, to bear pregnancy, give birth to children, raise children, and also engage in everything
else: travel, work, writing. Sufism allows me to keep my head and heart clean, to live fully and brightly.
I write a lot about Sufism on my web places. I will write here, too, since Sufism is an essential part of my
path. It seems to me that gymnastics and Sufism in some way overlap, they make people more healthy and
satisfied with their lives. Here is a quote from Rumi: "Look like who you are, or be the way you look ...". And
gymnastics just brings a woman to her essence, to what she is. Or here is another verse
“There is a voice that does not need words. Listen”
Rumi
Rumi (Mevlana) is the greatest Persian poet, the Sufi, after the death of whom the Mevlevi Order was
formed, which is also called the Order of the Whirling Dervishes. Dervishes do not do gymnastics, they
swirl. But the philosophy with which they live is dear to me. And, I think, it is dear to those who have been
practicing the gymnastics for a long time. The Sufis say:
“Come, come, whoever you are: a fire-worshiper, an unfaithful or a pagan. Our house is not a place for
sorrow. To all who enter, we will give a decent reception.” Rumi.
Sufis are open to any practices, to different beliefs and religions, a person can profess Islam, Christianity or
Buddhism and be a Sufi at the same time. This is what I like in Sufism. Unobtrusiveness and firmness in
following the Path.
I believe that any woman, who practices a Stella Maria gymnastics course for a long time, will eventually
come to her own faith, be it clothed in a specific tradition or free from religious charters. Gymnastics, as I
see it in my life and in lives of many thousands of other women, helps to open the heart, and to feel the
true spirituality.
Who comes to the gymnastics. Who is it for?

I watch the women who come to the gymnastics. I have been doing this watching for a long time, and I can
see many patterns.
Women begin to practice our women’s gymnastics for various reasons:
• Pain, illness and general health
• Beauty and keeping body in shape
• Failures in personal life
• Lack of energy
• Dissatisfaction with own femininity
What difficulties can women face on their way to themselves? Commented [G95]: Inserted: can
• Intensification of existing diseases Commented [G96]: Deleted:n ca
• Detection of new diseases, of which you previously had no idea
• Aggravation of relationship with a partner/husband, up to divorce
• Deterioration of the situation at work, up to dismissal
• Increase in your own aggressiveness and loss of current friends and buddies, up to the change of your
entire entourage
Considering the possibility of such an effect of woman’s gymnastics on the body and soul of a woman, it is
not difficult to guess that women can be divided into those who:
1. "As soon as I heard about gymnastics, I immediately realized: I belong there";
2. "For the first time I learned about gymnastics 2 years ago and did not react, but recently I read about it
again and thought that I want to try to do it"; Commented [G97]: Deleted:,
3. "I had nothing to do on Saturday night, I surfed the Internet, stumbled upon a description of the
exercises, learned that on Wednesday there will be a seminar, decided to attend it and learn the exercises
with an instructor."
I myself, it turns out, belong to the second category. For a long time, I did not take this gymnastics
seriously. What kind of Lady charmers are they, and what can they do for me? Commented [G98]: Inserted: ,
What happens next? Women are again can be divided into categories:
1. Some practice the exercises according to the instructions for 1 year, about 4 times a week, 7 exercises
per session;
2. Others practice by swoops, they actively practice for 1-2 weeks, sometimes 1-2 months, then they
abandon the gymnastics, and then again return to the practice. For some time they continue to practice
gymnastics with such jerks. If they get to combine their lives and gymnastics, they begin to practice
regularly and in their own regime. Otherwise, the practice of the gymnastics leaves their lives; Commented [G99]: Inserted: ,
3. Others drop the practice right away, or a week later, or 3 months later. Sometimes they return to the
exercises in a couple of years with a new perception and new motivation, and then there is a chance that
gymnastics will remain in their life. But, most of them, of course, just forget about gymnastics;
4. Others practice gymnastics for a while, strenuously trying to follow the instructions, they persuade
themselves to practice by the book. But their creative essence requires constant innovations and active
changes. So they constantly invent new exercises, they are trying to find some new order of performing
already existing exercises, and ... they do the exercises on their heads.
About the fourth category, I want to say separately. Commented [G100]: Inserted: ,
It is not in vain there is a recommendation that the exercises should be practiced for a whole year, with no
long breaks. You can make a pause for a New Year and March 8, but then you should honestly return to
practice. You do not need to do a lot of exercises in one session, and you do not need to repeat the
exercises many times. You need to practice for only about 10 minutes a day, about 4 times a week, for 1
year. If you want more physical load, you can perform the same number of exercises - seven, but several
times a day. 3 times, 5, 10 times a day, but not at once. Several times a day. And the body will change
gradually, the head will also clear gradually. And the most important you do it consistently. Not in swoops
("I'm taking a challenge! I will practice diet, I will practice the gymnastics, I will change my entire wardrobe,
I will become a beauty"), but in regular homeopathic doses. Then the grain will be ground into flour.
Gymnastics will enter into your life for good and, most likely, will radically change it. Commented [G101]: Inserted: ou
I write about this intentionally. If you have recently learned about the Stella Mara course if you read some Commented [G102]: Deleted:i
inspiring feedback and you want to start immediately, read this book to the end. Of course, if you do the Commented [G103]: Deleted:de
exercises several times during reading the book, nothing very special is likely to happen. But, read to the
end, in order to understand if you really want to practice, are you ready to go with the exercises hand in
hand in life. Are you ready to change, are you ready to fill your life with the gymnastics, are you ready to
live? Commented [G104]: Deleted:,
CHAPTER 2. EXERCISES
Recommendations for performing Stella Maria Course gymnastics exercises
Breathing should be natural, free, with no holding it up. Your attention is directed inside yourself towards
your feelings, thoughts, emotions. We start the exercise from the initial position and finish in the same
position. All moves are performed with no excessive effort and in a way that is gentle, beautiful and
smooth. Hands move along the body with some tension and with no stops along the way. If the exercise is
done in two directions, we perform it in one direction first, then return to the starting position, relax all the
body muscles and deliberately relax the perineum, and then perform the exercise in the other direction.
After doing the exercises, we also relax all the muscles and perineum. You can begin performing the
exercise in either direction. In gymnastics, you do not have to stretch the toe of your foot, you do not have
to do some unnatural twists, and so on. Exercises should look beautiful - this is the main measure. The
second measure is your feeling of pleasure.
For the first 1-3 months, it is recommended to practice the exercises 4 times a week, 7 exercises per day, Commented [G105]: Inserted: ,
performing 1-3 repetitions of each exercise. But this is not a rigid recommendation. There are no rigid limits
in the number of exercises, time of day and the order of the exercise performance, so look into your
feelings.
Attention! If you have serious health problems, or if you experience significant difficulties in performing the
exercises, begin the practice with mastering the starting positions. To do this, take turns in going into the
basic positions of the three worlds: first the upper world, then the middle, then the lower one. Remain for
about 1 minute in each basic position and then perform an ejection (you’ll read about it in "Ejection" sub-
chapter).
How to determine your individual complex

To begin practicing the gymnastics, you need to choose any 7 exercises out of 27.
Then I propose to perform 7 exercises from this set for a month (4 times a week) and after a month start
adding other exercises. Your goal is to master all 27 exercises and you want to come to the situation where
you practice sets of exercises for your current request, your current mood, or situation, or condition. Commented [G106]: Inserted: n
So, currently only these 27 exercises are known. Some of them may feel “native” to you, for some, on the
contrary, you may feel that you don’t like them. To begin with, just start doing those exercises that you will
pull out, and do them for a month.
I suggest that you start mastering gymnastics by creating a personal deck of cards. From this deck, you
simply draw 3 or 7 cards (or how much you want) and perform the exercises you pulled. To do this, just Commented [G107]: Deleted:,
take a normal deck of 36 cards, select 27 and write down the exercise numbers: 9 exercises of the upper
world (from the 1st to the 9th), 9 exercises of the middle, and 9 exercises of the lower world. Thus, you will
get a deck of 27 cards, which you will use to make up your current gym set.
Your first individual set of 7 exercises – I suggest you draw it this way.
Divide the deck into three stacks of 9 exercises: upper world, middle world, and lower world. Then, draw 2
exercises from each stack. After that, mix all 27 cards, and draw out another card - this will be the main
exercise of your current set, it will be the seventh. Commented [G108]: Inserted: ,
Then, arrange the cards in this order:
Exercise of the upper world
Exercise of the middle world
Exercise of the lower world
Exercise of the upper world
Exercise of the middle world
Exercise of the lower world
Final Exercise (7)
During the first month, do the exercises in this order.
Also, you can generate an individual set of exercises online in the section “Practice. Choose a complex”, on
the website for the Stella Maria course: http://gimnastika-zvezda.com/
If you feel like you do not have enough of the gymnastics, this is not surprising. Gymnastics, it's like life-
giving moisture on a dried-up riverbed. Take care of this riverbed, do not immediately tear down the dam,
do not immediately lower the entire reservoir into the riverbed, for it will flood. Practice the gymnastics
often. Little by little. But often.
It will be a healthy option. As with food – everyone knows that the healthiest way of eating is eating often
and a little bit every time. Same with the gymnastics. Do not eat a huge portion at once. It's hard for the
body to digest. Do a few exercises and do it often, it will be good for you.
The Upper World

Upper world. Initial position
Legs are slightly wider than shoulders. The feet are parallel. Knees are soft, slightly bent. Make sure that
your shoulders and hips are on the same line. Hands are wound behind the back. The elbows are bent so
that the forearms are parallel to the floor and pointing forward. The shoulders are straight back. The hands
are bent, they do not touch each other (they can come into contact if you can not direct your elbows
forward). The wrists are slightly pressed against the points near the spine. Due to forward direction of
elbows and straightened shoulders, the tension should appear in the shoulders and arms(!). This is normal
and will go away with regular practice. The chin is raised. Pay special attention to this by looking in the
mirror.
IMPORTANT: in all upper world exercises pay attention to the bending your knees (they do not straighten
when you stand on tiptoes), to straightened shoulders, to the elbows directed with effort and to the
elevated chin. Only those muscles work that perform the exercise, the rest of the body is relaxed.
Upper world. Exercise 1

Assume the initial position for upper world.
Climb to your toes, but not too high (!), keep your knees bent, keep the natural bending in the lower back,
keep your shoulders back. Your elbows forward and chin should be elevated. Come down. Return to the
initial position.

Guide your wrists along your back to your sides. Unfold the wrists, then the edges of your hands go under
your breasts. Further, lead the edges of your hands around your breasts and connect backs of your hands,
raise your hands higher. Then connect the elbows, and bring the woven hands together above the head.
The shoulders are parallel. Hands are woven, the wrists point straight up (check it in the mirror).
All hand movements are smooth, do not lose contact with the body. Climb to the toes, keeping the knees Commented [G109]: Deleted:o
bent. The body is straight, it does not bend forward. Go down. Return hands behind the back along the
same trajectory, with the greatest possible contact with the body. Assume the initial position.

Smoothly transfer the weight of the body to one foot. Lift the other leg, bend it and put one knee to the
other so that both knees are on the same line. The knee of the supporting leg remains slightly bent. Push
with one knee on the other. The shin is parallel to the floor, the toe is relaxed and points to the floor. Rise
up on your toes. Keep the even position of your body. Go down. Return the lifted foot to the floor. Assume
the initial position. Perform the exercise on the opposite side.

with one knee on the other. The shin is parallel to the floor, the toe is relaxed and points to the floor. Lean
forward, bending the entire spine. The spine extends into a beautiful arch. Push up the top of your head.
Look forward. The elbows are pointed to the floor. Chin up. Climb to your toes, keep the knee of the
supporting leg bent and keep the bending in the lower back. Go down. Straighten up your body. Put the
raised foot to the floor. Assume the initial position. Perform the exercise on the opposite side.

Look forward. The elbows are pointed to the floor. Chin up.
With the hand on the opposite side of your raised leg do this: without lifting the hand from your body, push Commented [G110]: Inserted: o
the wrist along your back, unfold the wrist in a position with the palm under your chest. Further, lead your Commented [G111]: Deleted:rom
hand with the edge of the palm under the chest, skirt around the breast, slide your hand up and get your
hand behind your back. In this position, the elbow is pointed upwards. The palm is relaxed. The shoulder is
at the level of the ear, almost pressed against it. Head straight (it's better to check in the mirror).
Climb to your toes, keep the knee of the supporting leg slightly bent, keep the bending in the lower back,
keep your chin raised. The elbow of the other hand points to the floor. Come down.
Return the hand behind your back along the same path, ensuring the greatest possible contact with the
body. Straighten up. Put your foot back in place. Take the initial position.
Do the exercise the other way.

Look forward. The elbows are pointed to the floor. Chin up.
Guide the wrists along your back to your sides. Unfold the wrists, and the edges of your hands go under
your breasts. Lead the edges of your hands around your breasts and connect backs of your hands, raise
your hands higher. Then connect the elbows, and bring the woven hands together above the head. The
shoulders are parallel. Hands are held at the level of the ears. Hands are woven, the wrists point up in
relation to your body.
All hand movements are smooth, do not lose contact with the body. Commented [G112]: Deleted:o
Climb to the toes, keep the knee of the supporting leg slightly bent, keep the bending in the lower back,
keep your chin raised. Come down. Return hands behind the back along the same path. Put your foot back
in place. Take the initial position.

with one knee on the other. The shin is parallel to the floor, the toe is relaxed and points to the floor.
Guide the wrists to your sides along your back. Unfold the wrists, and move the edges of your hands under
your breasts. Lead the edges of your hands around your breasts and connect backs of your hands. Raise
your hands. Then connect the elbows, and bring the woven hands together above the head. The shoulders
are parallel. Hold your hands at the level of the ears. Elbows are slightly bent. Weave the hands together
and point the wrists up (in relation to your body).
Move your hands smoothly; do not break the contact with your body.
Climb to the toes, keep the knee of the supporting leg slightly bent, keep the bending in the lower back,
keep your chin raised. The body is straight, it does not bend forward. Only those muscles work that perform
the exercise, the rest of the body is relaxed. Come down. Return hands behind the back along the same
path. Put your foot back in place. Assume the initial position.

Transfer the weight of the body to one foot. Keep the knee of the supporting leg slightly bent. Raise the
other foot and place it on a knee. Put the knee of the raised leg to the side as far as you can. Turn with your
body towards the knee. Keep your body upright. Do not twist the spine. Turn your body straight forward.
Put your foot back in place. Assume the initial position.

Bend your whole spine. Make it stretch into a beautiful arc. Pull up the top of your head. Look forward. The
elbows point to the floor. The chin is raised. Climb to the toes while keeping the knees slightly bent, the low
back bend, the elbows pointing to the floor, the shoulders lowered, the chin raised.
Come down. Assume the initial position.
Middle world
Middle world. Initial position
To assume the initial position of the middle world go on your knees from the base position of the upper Commented [G113]: Inserted: n
world. Keep the position of your trunk the same as in the upper world. Put your knees on the width of your Commented [G114]: Deleted:t
shoulders. The shins are parallel to each other. Your feet relax on the floor.
There is a natural deflection in your lower back, put no effort into it.
Place the hands behind your back. Bend your elbows so that the forearms were parallel to the floor (it is
better to check in the mirror).
Bend your hands and don’t touch one hand with another. With your wrists, lightly push into the points near
the spine. From this position, point your elbows forward and your shoulders back.
Raise your chin. Look forward.
Middle world. Exercise 1

Assume the initial position for middle world.
your hands. Then connect the elbows, and bring the woven hands together above the head. The shoulders
are parallel. Weave the hands together and point the wrists up (check it in the mirror).
Assume the initial position.
Return hands behind the back along the same path and keep the tightest contact with your body along the
way. Commented [G115]: Inserted: tes
Assume the initial position. Commented [G116]: Inserted: he

Commented [G117]: Deleted:a mos

Sit on your heels, bend over, and put your cheek on the floor (preferably on a prepared handkerchief lying
on the floor). Try to put the shoulders on the floor. If both shoulders can not be put on the floor, put one
shoulder on the floor or move your hands to the sides of your body so that both of your shoulders would
come to the floor.
With your hips push forward and slide on the shoulders on the floor so that your thighs are perpendicular
to the floor. Your center of gravity is on your legs. The thoracic and cervical parts of your spine, as well as
the head, carry only their own weight. The spine bends along the entire length and is evenly stretched.
Make sure that the hips are perpendicular to the floor (you can check in the mirror), and also pay attention
to the deflection in the waist.
Drag your hands along your back and put your arms out to the sides. Arms are relaxed, lying perpendicular
to the body, palms up.
To return to the starting position, return your hands behind your back along the same trajectory. Pull the
buttocks and thighs to heels of your feet and move into starting position without the help of your hands.

Sit on your heels, bend over, and put your cheek on the floor (preferably on a prepared handkerchief lying
on the floor). Try to put the shoulders on the floor. If both shoulders can not be put on the floor, put one
shoulder on the floor or move your hands to the sides of your body so that both of your shoulders would
come to the floor.
With your thighs push forward and slide on the shoulders on the floor so that your thighs are perpendicular
to the floor. Your center of gravity is on your legs. The thoracic and cervical parts of your spine, as well as
the head, carry only their own weight. The spine bends along the entire length and is evenly stretched.
Make sure that your thighs are perpendicular to the floor.
Drag your hands along your back and put your arms out to the sides. Arms are relaxed, lying perpendicular
to the body, palms up.
Smoothly transfer the weight of the body to the right foot, if your right cheek is on the floor. Pull a knee of
another leg to your chest and from there move that leg to the side, place its foot fully on the floor. The
knee is straight, the leg is perpendicular to the body, the foot is parallel to the body.
Make sure that the knees are bent at 90 degrees angle.
Place the knee on the floor and pull the leg onto its place. Smoothly and keeping your hands low, pull them
behind your back. Pull the buttocks and thighs to heels of your feet and move into starting position without
the help of your hands. Assume the initial position.
Perform the exercise on the opposite side.

Smoothly transfer the weight of the body to one foot.
Place the other leg forward while maintaining balance on the supporting leg. At the initial stage, you can
put your foot on the floor in front of you. If you manage to keep the balance, leave the foot above the
floor.
Keep the knee of this leg soft and relaxed, the angle is slightly more than 90 degrees. The weight of the
body is entirely on the supporting leg.
While doing the exercise, keep the elbows forward and the shoulders down. The chin is raised.
Return to the initial position.
Return the foot to its place, so that the distance between your feet is the width of your shoulders.

Connect your feet. Toes and heels touch. The shins lie on the floor in parallel.
Smoothly transfer the weight of the body to one foot. Keeping the feet together and keeping the vertical
position of the body, pull the knee to the knee and move the other leg to the side.
Look forward. Shoulders are lowered and relaxed, the line of shoulders is parallel to the floor. Elbows look
forward.
The thigh of the supporting leg is perpendicular to the floor. Chin up.
Return the foot to its place, so that the distance between your feet is the width of your shoulders. Move
your feet apart. The shins are parallel to each other.

Connect your feet. Toes and heels touch. The shins lie on the floor, the feet are relaxed.
Without breaking contact with the body, draw the wrist of one hand along the back, turn the wrist into
position with the palm under the breast. Further, lead your hand with the edge of the palm under the
chest, skirt around the breast, slide your hand up and get your hand behind your back.
In this position, the elbow is pointed upwards. From hand to elbow the arm is relaxed. The shoulder is at
the level of the ear, almost pressed against it. Head straight (it's better to check in the mirror).
The elbow of the second hand looks forward. The chin is raised.
Lean slightly in the direction opposite of the raised hand.
Make sure that the spine is not twisted (the shoulder of the raised hand can be slightly deliberately
removed back, as when you lean to the side, it automatically moves forward). Commented [G118]: Deleted: usually,
Your leaning to the side should not be deep. Look forward. The elbow of the second hand looks forward.
The shoulders are lowered. The chin is raised. Make sure that the angle in the knees remains approximately
90 degrees.
Straighten up.
Return the hand behind your back along the same path, ensuring the greatest possible contact with the
body.
Move your feet apart. The shins are parallel to each other.

Smoothly transfer the weight of the body to one foot.
Put the other leg forward and to a side at an angle of 45-50 degrees. The knee is bent at about 90 degrees
angle. The toes of the outstretched foot look forward.
The forearms are parallel to the floor. The elbows point forward. Look forward. The chin is raised.
With the whole body turn in the direction of the outstretched leg so that the center of the chest is directed
straight to the knee of that leg. At the same time continue to draw the knee to the side, make sure that it
does not fall inward. Do not twist the spine.
Turn the body to the straight position.

Smoothly transfer the weight of the body to one foot. The center of gravity is shifted to the side, i.е. the
pelvis goes slightly to the side opposite of the front leg.
Put the other leg in front of you and put it on the floor at a 45 degrees angle. The knee is bent at about 90
degrees angle. The toes of the outstretched foot look forward.
The forearms are parallel to the floor. The elbows point forward. Look forward. The chin is raised.
your hands.
Raise your hands. Then connect the elbows, and bring the woven hands together above the head. Weave
the hands together and point the wrists up (check it in the mirror).
With the whole body turn in the direction of the outstretched leg so that the center of the chest is directed
straight to the knee of that leg. We make sure that it does not fall inward. Do not twist the spine.
Turn the body to the straight position.
Return the hands behind your back along the same path, ensuring the greatest possible contact with the
body.

Connect your feet. Toes and heels touch. The shins lie on the floor.
your breasts.
Lead the edges of your hands around your breasts and connect backs of your hands. Raise your hands.
Raise your hands. Then connect the elbows, and bring the woven hands together above the head. Weave
the hands together and point the wrists up (check it in the mirror).
Lean slightly to one side. Make sure your spine is not twisting.
Let your leaning be not too deep. Look forward. The shoulders are lowered. The chin is raised. Make sure
that the angle in the knees remains approximately 90 degrees.
Straighten up.
Return the hands behind your back along the same path, ensuring the greatest possible contact with the
body.
Move your feet apart. The shins are parallel to each other.
Lower world
Lower world. Initial position
To move from the middle world to the lower one, you need to bend your arms in the elbows in front of
yourself. Put relaxed wrists on your shoulders, connect the elbows and drop them to the floor. In this
position, the thighs and elbows are perpendicular to the floor, and your center of gravity is in your waist
region. The body sags between the arms and legs, the spine sagging along the entire length. Make sure the
elbows are exactly perpendicular to the floor. Put your knees on the width of your shoulders. Elbows stay
together. Wrists are relaxed and they lie on the shoulders with the palms facing down. Look forward.
Keep your head even.
IMPORTANT! In all lower world exercises make sure the elbows and thighs are perpendicular to the floor,
and there is a deflection in the lower back.
Lower world. Exercise 1

Assume the initial position for lower world.
your breasts.
Lead the edges of your hands around your breasts and connect backs of your hands. Raise your hands.
Then connect the elbows, and bring the woven hands together above the head.
Hands are held at the level of the ears. Weave the hands together and point the wrists up (in relation to
your body).
Put your wrists behind your head and place the hands on the shoulders. Connect the elbows in front of you
and put them on the floor. Assume the initial position for lower world.
If you need to repeat the exercise, return to the middle world, freely expanding your arms and rising up.

Smoothly transfer the weight of the body to one leg, pull the knee of another leg to the chest and from this
position take the bent leg aside.
Keep the 90 degrees angle in both the support knee and the raised knee. The foot of the raised leg is
relaxed, the thigh is perpendicular to the body (make sure that the leg does not go back). The lower leg is
parallel to the floor. Deflection. Elbows are staying together, the look is directed forward, there is a
deflection in the lower back, the head is straight. Return to the initial position.
Return the foot to its place, so that the distance between your feet is the width of your shoulders. Bend
your spine. Assume the initial position for lower world.

position take the straight leg aside. Put it on the floor on the whole foot. The leg is straight and it’s
perpendicular to the body, the toes look forward.
Elbows stay together, the look is directed forward, there is a deflection in the lower back, the head is
straight.
Place the knee on the floor and pull the leg onto its place so that the distance between your feet is the
width of your shoulders. Bend your spine. Assume the initial position for lower world.

Without breaking contact with the body, lead the edge of the palm of the right hand to the breast, lead this
hand around the breast and through the side put this hand behind your back. The elbow is pointing down.
The palm is relaxed and bent at the wrist.
Smoothly transfer the weight of the body to the right leg, pull the knee of another leg to the chest and from
this position take the bent leg aside.
The foot of the raised leg is relaxed, the thigh is perpendicular to the body (make sure that the leg does not
go back). The lower leg is parallel to the floor.
Look forward, there is a deflection in the lower back, the head is straight.
The elbow of the right hand is lowered down.
width of your shoulders. Return the right hand back along the same path, ensuring the greatest possible
contact with the body.
Bend your spine. Assume the initial position for lower world.

Without breaking contact with the body, lead the edge of the palm of the right hand to the breast, lead
this hand around the breast and through the side put this hand behind your back. The elbow is pointing
down. The palm is relaxed and bent at the wrist.
Smoothly transfer the weight of the body to the right leg, pull the knee of another leg to the chest and from
this position take straight leg aside. Put it on the floor on the whole foot. The leg is straight and it’s
perpendicular to the body, the toes look forward. Bend your lower back.
width of your shoulders. Return the right hand back along the same path, ensuring the greatest possible
contact with the body.
Bend your lower back. Assume the initial position for lower world.

Go down on the elbows and stretch straight arms in front of you (with no tension in the elbows), one hand
over the other.
Using the thighs muscles, slide forward to the position where the thighs are perpendicular to the floor.
Bend the spine and lay down on the floor.
If you can not lie down, then hang on your arms and pay special attention to the deflection of the thoracic
(chest) spine while performing the exercise.
Most of the weight is on the legs. The thoracic part of your spine and your arms carry only their own
weight. The spine bends along the entire length and is evenly stretched.
Make sure that the angle in the knees is 90 degrees. Legs are slightly wider than shoulders. Look forward.
With the muscles of the thighs and buttocks pull yourself to your heels, pull up your arms and rise to the
starting position.

Smoothly transfer the weight of the body to one leg, slowly lift up and back another leg. The toes of the
raised leg are relaxed, the knee looks at the floor. As if the leg continues the arc of the spine. Strive to raise
the leg in such a way that the knee is slightly above the buttocks. Elbows stay together. Look forward. The
angle in the knee of the supporting leg is 90 degrees.
Return to the initial position. Return the leg to its place, so that the distance between your knees is the
width of your shoulders. Bend your spine. Assume the initial position.

over the other.
Bend the spine and lay down on the floor.
Make sure that the angle in the knees is 90 degrees. Put your knees on the width of your shoulders. Look
forward. Keep your head evenly, chin on the floor.
Smoothly transfer the weight of the body to one leg, slowly lift up and back another leg. The toes of the
raised leg are relaxed, the knee looks at the floor. As if the leg continues the arc of the spine. Strive to raise
the leg in such a way that the knee is slightly above the buttocks. Elbows stay together. Look forward. The
angle in the knee of the supporting leg is 90 degrees.
Return the leg to its place, so that the distance between your knees is the width of your shoulders.
starting position.

over the other.
Bend in the lower back and lay down on the floor with your chest.
Make sure that the angle in the knees is 90 degrees. Put your knees on the width of your shoulders. Look
forward. Keep your head evenly, chin on the floor.
position take the straight leg aside. Put it on the floor on the whole foot. The leg is straight and it’s
perpendicular to the body, the toes look forward. Bend your lower back.
The angle in the knee of the supporting leg is 90 degrees.
Place the knee on the floor and pull the leg onto its place so that the distance between your knees is the
width of your shoulders.
starting position.
Release
This is an energy exercise performed in imagination.
Assume the basic position of the final exercise. It is better to close your eyes. Imagine the descending
stream going along the spine, washing away excess stress from the body and exiting through the relaxed
perineum.
Attention! It is very important that the perineum is relaxed.
You can imagine the flow of water, or a direct ray of sunlight, or your own image, that is going down the
spine to the perineum, and out – through it. Figuratively speaking, the meaning of the exercise in the
energy exhale.
Perform this exercise if necessary, if the "exhalation" does not occur automatically. You will know it from
your state after performing the exercises. If after the exercises you have a high heartbeat, dizziness,
unquenchable desire for sex, strong aggression, etc. - Release.
Also, perform the release if you have a serious chronic disease.
I suggest you perform a release this way.
Assume the position of any world, close your eyes, and imagine how the spent energy comes from the top
down, along the spine. Through the perineum. The perineum should be relaxed as much as possible, as well Commented [G119]: Inserted: from the top
as your whole body. All the stressed areas that you can relax – relax them, and perform this for 30 to 60 Commented [G120]: Inserted: e
seconds. You can finish when you feel that excessive, worked out energies have left you.
Commented [G121]: Deleted:from the top
Commented [G122]: Deleted:i
A release is the movement of the spent energy directed from inside you - out. During the exercise, the Commented [G123]: Inserted: A r
collection of energy occurs automatically, but the release – is not always happening. And in such cases, it Commented [G125]: Deleted:R
must be done intentionally.
Commented [G124]: Inserted: ,
To help beginners gymnasts
Video course
The video course consists of 30 videos, 27 exercises, and 3 basic positions. You can view and download it on
different resources. Link to downloading a video-course with one file (289 MB):
Http://narod.ru/disk/27038800000/gimnastika.rar.html Commented [G126]: Inserted: ,
Video course on torrents: Http://rutracker.org/forum/viewtopic.php?t=3324661
Video-course in the LJ community:
Http://charaunitsa.livejournal.com/tag/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE
Video-course on the site Vkontakte: Http://vkontakte.ru/videos-4603016
Cards for exercises

For convenience, you can make cards with exercises photos. To do this, you need to print photos (size 15 *
23)
Upper World: https://yadi.sk/i/JqsvMm9reKLKs
Middle World: https://yadi.sk/i/59BruUxEeKLH7
Lower world: https://yadi.sk/i/7OKZjWpZeKLH3
Cut them out and glue them on to ordinary playing cards.
How to practice if you are pregnant

If you feel calm and confident, if you do not have special health experiences, do the same as usual, just pull
out 7 exercises, and perform them, especially if you have already practiced before the pregnancy. Do not
be zealous - and this is a general recommendation to everybody, pregnant and nonpregnant. If some
questions arise - it's better to write and ask them http://gimnastika-zvezda.com/forum/index.php
If you have doubts about physical exercises, then make yourself a card deck with the following exercises,
and pull only from them:
Upper World 1, 2, 3, 7, 8, 9
The Middle World 1, 4, 6, 7, 8, 9
Lower World 1, 2, 3, 6, 7
If you are completely overwhelmed by doubts about whether you can do at least some exercise, then start
by standing in the basic positions of the three worlds. First the upper world, then the middle, then the
lower one. And imagine how the energy goes from the top down, along the spine. Energy collection will
occur automatically, as soon as you take the position of a particular world. But the release of energy is
worth doing deliberately. And make sure you relax your body, all parts of the body in turn, from top to
bottom. The muscles of the face, neck, back, and so on. And very important - the muscles of the perineum,
they must also be relaxed. So you stand in the basic position of each of the worlds for 1-2 minutes. And
after a while (a week, for example), you can start doing exercises - those that you will like.
And please write us and share your experience. This is useful to other pregnant women!
How to practice if you have health problems?
When a woman gets into one of the initial positions, she gets into a powerful flow of energy. Let's call this
stream - the flow of female energy. And now, standing literally just a minute in, let's say, the basic position
of the middle world, a woman can already feel dizzy - this is an overabundance of energy.
Further, when a woman connects to this stream, her own energy begins to be renewed. The blocks,
roughness, knots, and so on – all this starts to level off. Not immediately, not in just one session, but the
first effects can be felt quite quickly. Apparently, this effect does not even require doing the exercises
themselves. It's enough just to assume the initial positions to get into the flow so that the energy starts to
be updated. Commented [G127]: Deleted:,
If there is a disease in the body, then there are blocks at the energy level. If there are blocks, then there will
be blocks in the energy flow. And in these places, there can be exacerbations of diseases. To avoid this, or
to minimize the effect of an exacerbation - it is necessary to make an intentional release. When the body is Commented [G128]: Inserted: an
(relatively) healthy, the energy circulates freely in it. If there are blocks in the flow, the energy fails. Commented [G129]: Inserted: ,
Therefore, when a woman connects to the flow and makes a release, this is a self-treatment option that Commented [G130]: Deleted:,
can be used for any state of health. One does not perform the exercises, but simply renews herself at the Commented [G131]: Deleted:s
energy level. And then, after a while starts doing the exercises themselves.
Commented [G132]: Deleted:,
I think it's impossible to hurt yourself with such easy and non-violent way of learning the gymnastics. And
even with the use of various medications.
And I recommend this technique to all women of different ages and health status, who for one reason or
another are not ready to immediately implement the full program.
Begin your practice by only assuming the initial positions for one minute, and do a mandatory release of
energy. And do it for a week. Then you can start doing simple exercises, or for some time continue standing
in the base positions. Your task is to hear your body.
In my opinion, there are no contraindications for practicing this gymnastics for women. There is a danger of
over-practicing. And this, indeed, should be avoided.
Undoubtedly, gymnastics produces the effect of self-healing, and I sincerely believe that this tool can heal
many diseases, up to very serious ones.
What time and environment to choose for gymnastics?

You can do gymnastics at any time of the day. Someone at first wants to sleep after gymnastics, but
someone, on the contrary, is cheerful. Therefore, find a convenient mode for yourself and practice the Commented [G133]: Inserted: ,
gymnastics the way that is good for you. Commented [G134]: Inserted: ,
I often hear the question: why my kids should not watch how I practice the gymnastics?
I do not know, I never said that. But I always recommend practicing gymnastics when you are alone. Commented [G135]: Inserted: ing
Gymnastics is a very meditative practice that can unite your spirit, soul, and body. But this process should Commented [G136]: Deleted:to
not be hindered by a cat, a dog, a running kid or a switched on TV. The man you love can be present during Commented [G137]: Deleted:e
this process, and it would be nice if the gymnastics will lead the two of you to the unity of your bodies. It Commented [G138]: Inserted: ,
would not be nice if you are still mastering the course and your body does not yet look attractive during the
exercises, and the man will chuckle at you.
So practice Stella Maria course alone. The best is to practice it in nature. Try to practice it outside on warm
days, when you can do gymnastics on the ground. And take off your shoes when doing gymnastics. This is
important, through shoes you will not be able to feel the power coming from the earth. Even in winter,
even in the snow – practice the gymnastics while barefoot - and you will feel the difference. Commented [G139]: Inserted: oo
In general, you can practice at any place where you feel safe and confident that no one will disturb you. Commented [G140]: Deleted:ee
Gymnasts often report that cats cling to them when they perform the exercises. I've never practiced
gymnastics in the presence of cats, and I certainly would not want to try it. If you had not practiced the
gymnastics without pets – try it. If you practiced the gymnastics both in the presence of animals, and alone,
and you still can not feel the difference, then maybe you should read the instructions, and ... try again.
Practice gymnastics alone and feel the difference.
I want to write more about the children. Personally, for me, gymnastics is a very intimate practice, as
intimate as making love. I do not make love in the presence of children and neither do I perform gymnastics Commented [G141]: Inserted: ,
exercises. And do not know of any adult who witnessed as a child his or her mother performing gymnastics.
As they write on medicines: the impact on children has not been investigated. Therefore I consider it
possible to express my opinion that this can have an impact on the future of an adult person. What kind of
an impact - we do not know. But this does not apply to pregnant women: the future mother and her child
are one when the child is in her womb. My firm belief is that gymnastics exert only positive influence on Commented [G142]: Deleted:,
such a child. Also, I think that Stella Maria gymnastics course can be practiced in the presence of children
up to 2-3 years of age, as well as with sleeping children.
Learn the taste of gymnastics. When you know this taste, you will not want to dilute it with anything and
with no one. Maybe with the man you love. But this is an art, do not hurry to experience the influence of
gymnastics on a man, when you only mastering the exercises, it is unlikely that this will bring long-term and
profound results. And, having mastered gymnastics well enough, you probably will not want to experiment.
CHAPTER 3. RECOMMENDATIONS
What happens when you start practicing gymnastics?
The same as with other energy practices. More energy begins to pass through your body. And not every
person’s body can cope with the increased flow. If a woman has health problems, then her body has the
correspondent energy blocks. The new energy might dissolve them or the flow might get stuck there, as in
the narrow bottleneck.
Then what happens to the physical body? Places, where there are problems, begin to make themselves felt.
Sometimes, in a very tough form. Commented [G143]: Inserted: ,
It is important to understand what is the cause, and what is the consequence. If after gymnastics (or, I Commented [G144]: Inserted: ,
repeat, after any other energy practice), you experienced any negative effects, it was not gymnastics that
brought them to your body, the problem had previously been present in the body.
How to deal with this problem? I always advise - do not apply extra zeal to the gymnastics, do not perform
15 repetitions of an exercise, do not perform all 27 exercises in one day. My recommendation: take 7
exercises and perform them for 1 to 3 times. It's enough. Your physical body, that is accustomed to the gym
loads, or a body that has never been to a gym, might feel a joy and might want more exercises. Try to
restrain these impulses. For excess can bring problems. Practice for a while in a calm, moderate mode, then
if you feel the need, you will be able to do more. But, it seems to me, you will not have such a need.
What will happen over time? Your energy will be renewed, the blocks will be loosened, and, what worries
you, probably the most - your lovely beautiful physical body - will be healthier and more beautiful. But it
will take time. Do not wait for incredible results the day after starting the practice. Practice for at least a
month. In a month the first changes will be clearly visible - if not to you, then to others. For a clearly
distinguishable result, a year of practice is needed.
As for modern medicine. I'll tell you about myself, and you decide for yourself. I'm not saying in any way
what you shall do. I say, what I do.
I do not take pills. I do not get vaccinated myself, neither do I vaccinate my children. Even when I go to
India.
Why do I not take pills? First, because there is no need. However, sometimes there is what people call a Commented [G145]: Inserted: I
"disease", for example, a cold. In some cases I pour a bucket of a cold water on myself, in some cases I do Commented [G146]: Deleted:I
gymnastics, sometimes I take homeopathic pills. More often than not, I do nothing at all. Sometimes I sing
Mantras - but this is a separate story. In general, I rarely experience conditions of ill health. Sometimes a
headache does not go away by itself after a night’s sleep, then I take a painkiller pill.
Therefore, I probably can not give you a good advice about your health. Recently at one forum I was told:
"you give others an advice against abortions – but had you yourself experienced them? How can you give Commented [G147]: Inserted: c
an advice if you did not have this experience?" Commented [G148]: Deleted:s
Absurd, but true. Some want to be treated only by a person who has cured himself of the same disease. As
to my ailments, I can say that I know what back pain is, pinched nerve when you can not turn and bend, and Commented [G149]: Inserted: ,
it does not go away by itself, but you need to contact a specialist. I also know what is cystitis, sexually Commented [G150]: Deleted:,
transmitted infections. When I was 20-25 years old, I would take tests for STDs, and every time I found
something. And, if it were different laboratories, they would report different things. I know what gastritis is,
pain in the intestines and constipation, pain in the ovaries. Once I had my adenoids removed. I was 23 or 24
years old at the time! Seems to be an adult person. When I told about this to a friend from Sweden, he was
extremely surprised and said that nobody does this any longer in the West. That's all. I have not
experienced hernia, heart disease, or cancer. I can only speculate about them.
As for the nature of diseases, I think they are in our heads. They are a reflection of our thoughts, of our way
of life, of our habits, our mental programs, and so on. Provided that the person was born healthy, without
inborn illnesses.
What is a disease? Most often, the disease is a negative emotion. It was not fully expressed and went into
the body. If you are offended by your husband but do not talk about it to him, and you pretend that Commented [G152]: Deleted:,
everything is fine. A few years, and bam! - Your liver hurts. Or again, you are offended by your husband, but
before that, in the distant childhood, you already took offense at your father. Then there is no need to wait
a year, your chronically ill liver (or ovary-kidney-throat-anything) from childhood will give you immediate
reasons for thinking about the meaning of life. Or you are for a long time angry at your mother, or at your
mother-in-law - and at the same time, your stomach hurts. And other things like these. Commented [G151]: Inserted: ,
If you don’t change your way of thinking, if you don’t change your life - you will not cure serious diseases by
just starting practicing Stella Maria course. Of course, the gymnastics gradually moves you to change your
life. For example, frequently we notice “a blonde” effect. A gymnast really begins to lose man's logic,
becomes a "blonde." And at this moment, by the way, many women drop out of the gymnastics.
Nevertheless, in my opinion, the gymnastics, in itself, gives a powerful amount of energy and a workout for
the physical body. If the problem is serious and is staying in the mind, then it’s not enough to provide the
energy and flexibility of the spine. It is still necessary to work with the space of consciousness. I personally
conduct family constellations. But the methods are many and different. Search for what fits you. Simple Commented [G153]: Inserted: t
and affordable methods are described in the "love your body" books - it's Liz Burbo, Sinelnikov, Sviyash, Commented [G154]: Deleted:c
Lazarev, and you can continue this list. All of them clearly tell where the diseases come from, and what will
happen to the organs if they are "treated". In short, having cured one organ with pills, but without
removing that very reason (emotion, experience), you are most likely to encounter a disease of another
organ.
With serious diseases, however, I strongly recommend that you seek a personal therapist who can lead you
to a decision. When a person is inside the problem, it is extremely difficult for her to go beyond limits and
see the situation from above. It is extremely difficult, although it is certainly possible.
You can find your personal therapist in a person who conducts System Family Constellations (per Bert
Hellinger), a body-oriented therapist (read books by Alexander Lowen), a village herbalist or healer, for Commented [G156]: Inserted: i
some it may be an astrologer. Well, or any specialist who can "see" the essence of things. Commented [G157]: Inserted: tel
It is important to understand that it is not enough just to fill the body with energy, it is necessary to Commented [G158]: Deleted:ci
become aware of the essence of the problem, and to change one's life in accordance with a new Commented [G159]: Deleted:e
awareness. That is why methods such as "remove the problem" work inefficiently. Removing the symptom
(by surgery, or by someone else's energy impact), without dealing with the cause, you simply doom the
body to an even greater disease or at least a relapse. Or, if the organ of the sick person has been removed, Commented [G160]: Deleted:,
then the next organ can get sick.
It is also important to understand that in many cases, unfortunately, it is not enough just to become aware
of the reasons. Often it is necessary to receive surgery and take pills if the disease is deep, hereditary and
chronic. The Buddhist lamas also say that it is impossible in today's world to deny the merits of science. It is
necessary to combine both the knowledge of the ancients and the recently discovered knowledge.
Gymnastics is magical, it really is. And it really gives those results, about which women share online. But
gymnastics must be exercised. Regularly.
Gymnastics gives energy. Absolutely everything that is in you (both good and bad) receives this energy. And
if there are any unprocessed emotions (manifested or depressed - it does not matter), they will start to
ramp. Aggression, depression, pain, anger, resentment. Therefore, I recommend doing 7 exercises at a
time. And do not wait for health coming exactly tomorrow. You lived in your not very healthy body for the
last 5-10-20 years. Prepare to yourself to the idea that you need time and practice for recovery. Not a two-
week intensive course. Commented [G161]: Inserted: iv
Let's do it, if you consider yourself healthy, then give an honest answer it: why had you picked up the Commented [G162]: Inserted: n
gymnastics?
Do not start practicing gymnastics out of interest “Maybe something will happen?” People usually do not
know themselves well enough. And really, something might happen to you. You can become ill, for
example. This disease was supposed to manifest a little later, maybe in a couple of years. But with you
starting the gymnastics the illness shows up sooner and it makes you pay attention to yourself.
Relationships with your husband, with your children, with other relatives, can go down. So do not Commented [G163]: Inserted: ,
experiment. Commented [G164]: Deleted:to
I ask you to understand very clearly why you are doing gymnastics. And if you know why, then be prepared
that you have to go some way before your problem is solved. Practice the gymnastics for your own
pleasure, and then the body will thank you.
Recommendations for when you get negative results

Sometimes I receive personal questions like "I have been practicing for a short time, less than a month, and
already I got so much: disputes with my husband, headaches, caught a cold. Could this be from gymnastics?
"
With all confidence, I say that yes, it can. Usually, everyone shares good stories - cheerful, joyful, happy. Commented [G165]: Inserted: ,
Usually, we do not write about the "negative" things we encounter. And it looks we all are well, and our Commented [G166]: Inserted: ,
gymnastics is magical. Another person faces her troubles alone and does not know what to do with them.
She does not even know whether to connect her troubles with gymnastics.
Do connect it. That’s why, I advise you to do only 7 exercises for 1-3 repetitions - because you might get
negative results, not only positive.
I would say that:
1. When practicing gymnastics you often get negative effects. Colds, increased aggression, increased sexual
desire, irritation. Your diseases may worsen;
2. Such effects usually last for a relatively short time, 2-3 weeks, the month is the longest;
3. This "negative" is, first of all, something to be aware of. The faster you become aware, the faster you
process it. Do not run from these effects. It's all in you, and it will not go away until you give it a way out. As
to the aggression, I already wrote many times – if it comes, then let it be. Do not suppress your emotions.
They sat with you for a long time, suppressed. Now you may release them. Gymnastics is like the water in a
withered bed - it revitalizes and fills. And first, you need to let the flow carry logs and debris from the
bottom so that the river could flow full and alive. If you are trying hard to be a nice person, but inside you
rages a hurricane - believe me, no one will not be happy with this. Neither you, nor your husband, nor your
children. Allow the hurricane to go out, and the sun to illuminate what has long been hidden, and needs to
be made public; Commented [G168]: Inserted: ,
4. You may reduce the dose of gymnastics but to a certain minimum. Continue some of the practice. At Commented [G169]: Inserted: th
least stand in the basic positions, but every day. Then the cleaning will proceed, but not so violently. Commented [G170]: Inserted: w
Cleaning. This is from the word "clean"; Commented [G171]: Deleted:n
5. Try to change life consciously. Try to change the old habits to the new ones. If you were used to telling Commented [G172]: Deleted:,
your husband, "Yes, love, of course, as you say" - now at least keep silent, if you can not tell your true Commented [G173]: Deleted:,
opinion aloud. Gradually learn to express yourself honestly. And the gymnastics will give you strength for
this; Commented [G174]: Inserted: ing
6. Try to speak out your mind. Do it on our online forum, or talk to your girlfriend. But try to talk about
what's going on in your life. At least write about it in a diary. But the most effective, of course, is to write to
our online community forums. Because it will surely turn out that someone already went through it, or
something similar, and you can better see something when you see it from aside. It will simply become
easier;
7. Remember, it sure will not last forever. But if the problems drag on for more than a month, if the illness
worsens and you can no longer control the situation - then ask for help from specialists. Gymnastics if a
good thing, but you have to think with a cold mind. No one will think for you.
Anastasia Kuzmina (practices the gymnastics starting from 2009) wrote a paper about why one needs to get
the negative results. I recommend you to read it.
"Many beginner gymnasts are wondering, where do exacerbations of diseases or negative emotions come
from? Gymnasts are frightened of so-called rollbacks. I will remind you that the gymnastics is aimed at
relaxing the body, hence the above effects.
I have a simple thought about this. Now it seems obvious to me. But once it felt like a revelation. Probably,
this thought will be rejected by the majority of the readers. This is about the fact that for many people the
process of meeting oneself is one of the most unpleasant events that happen to them in life.
Recently, we talked with the women after a regular gymnastics session about the influence of gymnastics.
One girl just said that several times right at the class she approached certain self-awareness. But there,
beyond that frontier, it felt painful and scary and so much has been buried that she could not find the
bravery to look at it.
In personal diaries at a gymnastics forum, I often read that gymnasts fall into severe depression. Sometimes
they realize what is happening to them, sometimes they do not. I can see from these posts that this was the
first meeting with themselves, and they were not pleased with what they had seen. Why? Because a lot of
emotional stuff is buried. Everyone has a couple of experiences that are so painful to remember, that the
memory of this was pushed into the unconscious. People are afraid of pain. They love to suffer, but afraid of Commented [G175]: Inserted: ,
pain. Especially emotional pain. We have painkillers for the physical pain, but there is no medication for the
emotional pain.
Another point. People live in illusions about themselves. It's unpleasant to admit your mistakes, it's
unpleasant to see imperfections of your body and a lot of other things. So we invent an image of ourselves, Commented [G177]: Deleted:,
in which we simply do not look at those qualities that we do not like. They say that we need to love
ourselves. But there is a trap in this - to really love yourself, you first need to see yourself. See the whole of
yourself, with all the shortcomings. Which, then turn out to be not shortcomings at all, but just judgments. Commented [G176]: Inserted: shortcoming
When you start to look at the world more widely, then these assessments fall off. Instead, there are simply Commented [G178]: Deleted:flaw
characteristics that, if you see in full, can be changed and adjusted, depending on the current task.
Therefore, on the one hand, it is unpleasant to meet with oneself (even if only at the beginning). On the
other hand, this is the only thing that is worth doing, a thing that really improves the quality of a person's
life, and brings her happiness. It is to live, not to waste your energy on maintaining your illusions, inventing
excuses, building long-term storage cells for emotional pain. This is the only real pleasure that you feel every
second. The life of such a person does not become a beautiful fairy tale, in which no bad thing happens. But
such a person is basically happy and able to cope with all the difficulties that she or he meets. It is very nice.
This is worth it to go through the necessary sobriety, through snot and tears.
But here's another thought. How to create for a person “a meeting with herself”, how can we bring them to
this very idea? It’s not easy to sell such a training. Most people are afraid to look at themselves. And there
are a lot of trainings where people are promised light and love and positive emotions. Positive emotions are,
of course, important and necessary. But this is often a disservice.
I do not want another fate for myself. I looked at the top of the iceberg of my real self, and then I suffered
for several years. Now I feel real pleasure simply because I live. And, encountering difficulties, discovering
my problems, I feel a rush of strength. Lord, thank you for that. I wish you to have a good gymnastics, and
to meet yourself. "
Crises in gymnastics
Now I would like to write about such a phenomenon as stopping the practice of gymnastics. Such crises
happen, according to our statistics, in 2 weeks and in 2 to 4 months. It seems to me (and I will be glad to get
the additional data) that those who have been practicing for half a year - they will keep practicing the
gymnastics, stopping and resuming the practice, but not stopping them for good. However, new gymnasts
may well face the reluctance to practice gymnastics.
I want you to know that such rollbacks are possible. There is nothing surprising in this, and 70 percent of
women experience such a reluctance. A minority passes through this obstacle and continues practicing the
gymnastics, and the rest of the women stop their practice. This is normal, and it is understandable.
I will mention the most common reasons why women drop out:
1. Gymnastics does not work. I have no results. I do not feel anything. Some kind of stupid exercises, what's
the use of them?
2. Laziness. Failure to be engaged in something for a long time. "On Saturday there will be a course in belly
dancing, I better go there! And Lenka from the fifth floor says that Pilates helped her, I should try it";
3. Lack of inner motivation and the need for group classes. For such women, it is important to participate in
group activities. "I'd better spend two hours on aerobic yoga (an hour in the traffic and an hour on yoga),
than practicing alone at home"; Commented [G179]: Inserted: ,
4. And, finally, the most objective and really significant reason: rollbacks.
What to do and, so to speak, who is to blame?
On the first three points, I have nothing special to say, and there is, in fact, no need. The only thing is that if
you were in the number three, and you need a group for classes, what one can recommend here? You can
gather your friends and practice together. You can search for an instructor who conducts such a group in
your city. There are not a lot of such options, unfortunately. There are very few instructors so far. Finally, Commented [G180]: Inserted: ,
you can join us in Skype chat, and do gymnastics with someone from the chat room. Of course, it’s not the
same as a live meeting, but it gives a certain boost to those who love to practice together. Commented [G181]: Deleted:s
I will dwell in more detail on the rollbacks. What is a rollback? When you start practicing the gymnastics,
you receive some “advance pay” in energy – your mood and your health improve, you become more soft, Commented [G182]: Deleted:s
relaxed, and cheerful. Then almost inevitably come the decline in the form of depression, aggression,
uprooted emotions. Rollbacks can be divided into the following categories:
1. Emotional (mood swings);
2. Physical (exacerbation of diseases);
3. A life crisis (loosing a job, breakup with a partner, etc.).
I would say that for the first couple of years the gymnastics is going in waves. Your first exacerbation in the
form of a runny nose, most likely, will not be your last rollback. There will be more peaks and more lows.
Each time they'll be larger and deeper. You might go through calmness and snivel, then, perhaps, through
dismissal and search for oneself, then, perhaps, move to another place, and so on. You will be cleansed
until you begin to live in accordance with the heart to the utmost. Without betraying yourself. This does not
mean that with start of gymnastics, your life will turn into a continuous obstacle path. You will become
stronger with each new test. Every test you will take with increasing serenity. You definitely will not Commented [G183]: Inserted: e
recognize yourself in a year of practice. You will be very surprised at how you behaved just a year ago. I Commented [G184]: Deleted:ing
experienced it myself, and I watch a huge number of women who pass through it. This is the way and, in my
opinion, it is certainly worth it. But it may be easier for someone to stop at the beginning, and this is
understandable. I think it's important to understand well what you decline, and why. And yes, the beginner
euphoria from the gymnastics will be transferred into a calm, balanced force. Most likely you will not move
mountains, but you will know that you can do it. What once seemed incredible will become understandable
and achievable. And the cleansing will continue. Commented [G185]: Deleted:,
Finally, some recommendations to those who encountered a rollback, but, nevertheless, wants to go
ahead:
1. Do not quit practicing gymnastics;
2. Reduce the intensity of your practice. Instead of 3 repetitions do just one. Perform 7 exercises instead of
27. Don’t practice every day, do it every other day instead. If you still feel that’s a lot - stand only in the
basic positions and perform a release. But be sure to continue practicing, for gymnastics gives a resource
for going through a problem, instead of pushing everything deeper inside, as people usually do;
3. Recognize what is happening. If you rush at everything and everyone, search for the cause of this
aggression. It is clear that it is not because the baby cries, and not because the husband stays at work late.
There is some hidden story, some situation that causes internal discomfort makes you angry, attracts your
attention. It's with this situation that we must work; Commented [G186]: Deleted:,
4. You can and should involve additional methods of working with the subconscious. Books "love yourself"
kind, trainings, prayer, meditation – what works for you. Look for your instruments and use them, do not
let consciousness go by itself;
5. Trivial but true - it would have happened without gymnastics. Gymnastics just brought to the surface
something that would manifest later but in a more complex form. Perhaps understanding this will help you
to keep calm about what is happening, and, regardless of the circumstances, going ahead with gymnastics.
If you have been practicing gymnastics for a long time, then you, for sure, have your own secrets - what to
do in a crisis.
I like how Nadezhda Mikhalina (in gymnastics since 2011) wrote about pauses in practicing gymnastics:
"I have noticed repeatedly when I ask casually in conversation about gymnastics – in response the girl
lowers her eyes and says modestly: "no, I do not practice for 2 days / 2 weeks/month." And I have a feeling
that she is waiting for my angry reaction, or, at least, comments "oh, how bad, good girls do behave this
way." As skipping the classes in school. But we are adults, and we themselves are responsible for our lives.
At least, I would like it to be so. And you must understand that practicing gymnastics is only your choice. Commented [G187]: Deleted:,
But I want to say that these pauses are OK. At least, I know very few women who practice strictly by the
schedule and continuously for a long period of time. Especially when you begin to feel yourself, your body, Commented [G188]: Inserted: to
when you begin to understand what you really need – natural pauses just happen. Sometimes the practice is
not happening for some reason. Another thing that is good to distinguish between banal laziness and
forgetfulness and a state when a break is really needed. As to forgetfulness, I make a note in the diary, and
then I act according to the circumstances. This is to avoid "oh, I was forgetting it for the whole month". I'm
waiting for my body to ask for the practice. But first, you need to instill such a habit. Commented [G189]: Inserted: ,
Also, sometimes we witness a deception of memory. “I do a lot of gymnastics, well, almost every day.” But if
you count, it happens to be not so much at all.
If you go through some crisis, or for some reason, you are not up to gymnastics, it is desirable not to stop
completely, but to reduce the load. Practice often and just a bit each time, in homeopathic doses. If there Commented [G190]: Inserted: ,
are any "negative" effects (I use quotes, because is it bad that the body gets rid of unnecessary, obsolete
stuff?), do not forget about performing the release. Well, if you don’t want to practice, then do not.
Honestly tell yourself “now I do not want to do gymnastics, there is no time,” and live in peace. Do not
reproach yourself, and do not torment yourself.
Perhaps, after a while, you will remember about gymnastics, and you’ll want to resume. Maybe the body
itself will ask for it, remembering how good it was with gymnastics. Also, it may happen that you will forget Commented [G191]: Inserted: ,
gymnastics for good. Well, this is also an option, a very common situation.
You had periods when you practiced gymnastics and experienced special pleasure. Everything in your life
was fine, and so you wanted to practice and live in this bliss. But I must upset you, this will not always be so.
We are changing, life is changing ... Gymnastics is changing too. Even if your body has already been worked
over so much that the exercises work out well, and the exercises bring you pleasure, again, it means
nothing. It is possible that an old mental block or a problem will come out, and the body will again become
"wooden." It's not bad. And does not mean that you need to give up the practice. You just need to live
through it, to experience it, and then move on. Perhaps it's time to use some other method of working with
the Body and Consciousness. Do not wait for the feeling of euphoria from the gymnastics. It may come as a
bonus. Or maybe it will not. And just then gymnastics is there to help you. And, probably, at such moments,
our gymnastics practice is even more necessary and useful to us.
Often a woman does not want to practice because there are no results. In this case, try to take a pen, a
paper, and try to remember and write down your results. Remember yourself before the beginning of the
practice and look at yourself today. Your physical condition, emotional state. Has the self-perception
changed? Look closely at your life and listen to yourself.
We so rarely do it, we are not accustomed to paying attention to ourselves, beloved. And if you can not
write a list of results (which is unlikely), I highly recommend that you correct your technique with the help of
an instructor. I assure you, there is always something to adjust. It is also useful to study the typical mistakes,
ask someone to look at you, or even better - take a picture or take a video. You yourself will see a lot! Again, Commented [G192]: Inserted: ing
you can show photos/videos to instructors over the Internet. We will certainly help you, we will give you
feedback and advice.
How to perform gymnastics with intent in the "environmentally friendly" way

Written by Anastasia Kuzmina (practices gymnastics since 2009).
Often I see suggestions - to use gymnastics, like a kind of "life improver." It's understandable – both
beginners and experienced gymnasts want to make their lives better. Instructors want to attract
newcomers, and therefore they propose to use gymnastics to fulfill desires, to attract a husband and retain
him, to heal children, and for other important and necessary things.
Like many beginners, I once tried to use gymnastics for my selfish purposes. I tried to make my life "better"
in terms of generally accepted concepts. I wanted my husband to fall in love with me again. I wanted to
fulfill all my cherished desires. I wanted to provide myself and my child with good health, so I did not have to
think about my body at all until death. And, at the same time, I wanted to look "one hundred percent", also
until the death. Overall, I had normal human desires, and I thought I found a wonderful tool - gymnastics.
The divorce came very soon after I started practicing gymnastics. And in general, I was very disappointed in
gymnastics at that time, although somewhere deep inside I felt that I made myself made some mistakes,
and gymnastics has nothing to do with it. Thanks to this feeble quiet feeling inside, I did not quit gymnastics,
although at that time I did not understand why should I continue the practice after all that had happened.
Perhaps, Maria's personal example inspired me then to continue practicing: her beauty and self-sufficiency,
her strength, her good health and that of her children.
And now, three years later, my life has changed, and most importantly I have changed a lot myself. Now
other also are interested in my answer to the question “Why one should practice gymnastics for?” My
answer is used by those who practice with me.
After starting gymnastics practice, you can no longer live as before. There are people who make a lot of
effort to keep their lives in the old tracks, they try hard to remain the same, resisting a force comparable to
a storm.
Gymnastics increases woman's vitality. It becomes much more difficult to live as before, to ignore the
signals of your body, to ignore the surrounding reality. And why would you ignore it? Gymnastics gives the
woman the power to solve her problems. You don't need any longer to ignore the unpleasant and hide it
from others and from yourself. For example, many women note an emergence of various kinds of health
issues in their bodies after they begin to practice gymnastics. If any illness manifests itself with the
beginning of gymnastics, then the disease was already in one's body and would have made itself felt at a
more mature age. With bigger effects. With gymnastics, you can not ignore such minor problems until old
age. You become uncompromising - only 100% of health, not 99. And so, most likely, with all spheres of life. Commented [G193]: Deleted:,
So, gymnastics works to improve life, but not as expected by those who come into it. Gymnastics aggravates
problems and gives strength to solve them. In the end, the whole life really gets better. Not just the first two
weeks, as it usually happens with other practices. However, you have to accept challenges, you have to
admit your imperfection. It can be painful and difficult. Oh, how unfortunate it is to admit that it's you who
is wrong, and it's not "all around are enemies!" It's not easy to admit that you yourself thought up the role
of a humiliated and insulted victim, and still zealously played it! It is difficult to remain in this role if you
practice gymnastics. Too much begins to happen in your life. But I know that some people manage to resist Commented [G194]: Inserted: ,
the changes.
I do not resist. I like the result. And I wish you the same.
How to do seven exercises of gymnastics to your satisfaction

Initially, when I began to popularize gymnastics, I immediately introduced the concept of "a set of 7
exercises." Now I do not say "do only 7 exercises", I say "do 7, or 9, or 3, or some number, but not more
than 10 exercises in the first stage." For a while, there was another option "doing 7 exercises or 27". We
continue to consider it at the initial stage. Indeed, if you have absolutely no energy at all if it feels "easy" to
do the exercises and "my body requires" - you can perform all 27 exercises, say the first month. Commented [G195]: Inserted: ,
At one seminar there was a young woman who wanted to become a gymnastics instructor, and she Commented [G196]: Deleted:,
modestly said that she is doing "the whole complex" because seven exercises is not enough for her.
Well, if you practice gymnastics for more than six months, and you still feel that 7 exercises are "not
enough" – it means that you are just doing something wrong. I tell you that, as a gymnast with a lot of
experience.
If you practice for more than six months, and you still "do not feel energies," then start to feel them
already! For in the beginning happens that one can't feel herself or her body, it's normal, we all live in a
society where we do not listen to ourselves. Also, it's normal to get to the hospital with a serious illness,
which "literally wasn't there just yesterday". And what about the fact that the third stage of cancer is
preceded by at least the first and second stages? This is some kind of secret information in our society -
that you can sense an organism's malfunction before the appearance of oncology. We say "thank God, the Commented [G198]: Inserted: does
doctors found the disease, while still on the second stage." Why does a patient not know that she has a Commented [G199]: Deleted:does
disease? She does not know because she does not feel. Commented [G200]: Deleted:,
So, if 7 exercises are not enough for you, and 27 exercises feel good, it just says that the sensitivity in your
body is greatly reduced. And that you should start to listen to your body before it begins to scream in full
voice.
How to increase your sensitivity while practicing gymnastics? Below I’ll give recommendations to those who
have been practicing for at least 3 months.
So, let's begin. Pull out the new seven exercises. Or nine. Watch the video. Reread the description of the
exercises. And start to perform them. Only not as fast as you normally do. We understand that your child is
sleeping, and you have a lot of stuff to do. But try at least once to perform the exercises really slow, the
same speed I show on video. And feel every movement. Here you are holding your hands. Here your leg has
started moving. Be present in your body. Try to understand what exactly the arm and leg do, how the head
is turned. To do this you need temporarily to stop thinking about your child, husband, work and New Year's
holiday. You have to stop thinking about everything. And immerse yourself in your body. Feel it, hear it.
Most likely, you will learn a lot of new things. For such a concentration you really need to practice
gymnastics alone. Not when the child might come in to get a toy, and not when a TV is rattling in the next
room. In solitude and in silence. In such a case you will not want to do all 27 exercises in a row. You will
want just inner peace and quiet. As to the exercises – seven is enough, and maybe even less is enough.
When your gymnastics feels so smooth and meditative, then you are doing it right. And in this condition,
you will do 3-5 exercises. At the most - seven. Do not make gymnastics a sport, and you will receive much Commented [G201]: Inserted: ,
more than you could imagine.
Beauty and pleasure – look for those landmarks. Not the number of repetitions or depth of body deflection.
Only beauty and your feeling of pleasure. Do not neglect them, and you will get to know yourself. A real
self.
Further. When you master this quality of gymnastics performance, when you are present in your body
when you are satisfied with three, five, seven exercises - then you naturally ask the question - what next?
How to continue to practice gymnastics? Commented [G202]: Deleted:,
Here I will disappoint you. There are no further directions. The first recommendations are needed only in
the beginning so that you can gradually master all 27 exercises. The goal at the first stage is to learn and Commented [G203]: Deleted:,
perfect the performance of all 27 exercises. Once you learn each of the exercises well – there will be no
further recommendations. You’ll have total freedom, and you’ll rely only on your sensitivity and desires.
You can perform gymnastics as many times as you want, repeat each exercise as many times as you like,
and in any order. I believe that in the first year you should practice fairly regularly for your body to go
through a nice workout. But this, perhaps, is the only "recommendation".
However, I'll add one more thing. Do not base your exercises on "intuition". It’s about a story "I do those
exercises that my body tells me to do." Typically, this means that about half of the exercises you never
perform at all. And, believe me, you lose a lot. Pull cards to pick your exercises, choose with the help of a
pendulum, or in some other random way. Let your subconscious mind choose from all the exercises, not
just those that you remember, or that you "like."
How do I choose exercises? For a very long time, I've been drawing cards a cards deck for as many exercises
as I'd like now (usually 5, but sometimes 7 or 9). I do not divide the deck into the upper, middle and lower
world, I have them all mixed up together. Sometimes I do an extra effort and draw cards in this way. I'd
draw a card, write down the exercise, and then I'd put the card back into the deck. Then I shuffle the deck
of cards and pull the next card. Thus, the same exercise can be pulled 2 or even 3 times. But here one
needs not only cards, but also a paper and a pen, so I do it less often. It often happens that the exercises of
one of the worlds don't get picked up, for example, I can pull four exercises of the middle world and one of Commented [G204]: Inserted: ,
the upper world. I accept this, trusting the process. Still, I do not recommend beginners to perform more
exercises of one of the worlds and miss another world. On the contrary, in the beginning, different worlds
exercises should be spread evenly. Commented [G206]: Inserted: ,
The following article I address to those who practice gymnastics for a year or more. I advise them to reject
any rules and to perform gymnastics in a way they feel right now. Commented [G208]: Inserted: s
Commented [G209]: Deleted:c
Healing: gymnastics and other types of help
Once I was giving a seminar to a small group of women. And it turned out that many were interested in Commented [G210]: Deleted:,
health issues, how to improve health, how not to cause harm, etc.
Again I talked a lot about the fact that gymnastics can lead to aggravation of existing diseases. Also,
gymnastics can bring to the surface those diseases that previously were hidden. I already wrote in detail Commented [G211]: Inserted: ,
how to do gymnastics during an illness, but I will remind you of the basic principle: gymnastics can be
practiced when you are sick, and often gymnastics contributes to healing, but you need to be very careful,
listen to your body.
Begin your practice by assuming basic positions (stand for 30-60 seconds in the basic position of each
world; do it once a day, or repeat several times a day). After 7-10 days, if the state of health is good, and
there are no obvious exacerbations, you can start to introduce other exercises. First, learn the easy
exercises, and gradually move to more complex ones. Pay close attention to the processes in your body. If
your feelings worsen, return to the basic positions. Do not drop the gymnastics, find two minutes to stand
in the initial positions and make a release. Sometimes even this is extremely difficult, but find your Commented [G212]: Inserted: ,
motivation to practice so that the energy in your body would move and would get renewed.
System family constellations. I write a lot about this, I recommend them for all occasions. As for diseases in
the context of the arrangements. It seems to me that the search for the cause of the disease is perhaps the
most important stage on the way to healing. After all, the reason is like a cabbage stump. First, there was
some cause, then there were some childhood traumas, or even birth trauma, children's colds and getting Commented [G213]: Inserted: ,
into the hospital for two weeks, or for a month, teenage aches in the joints, and so on, and so on. And now
a person is 30 years old, she has a certain disease, let it be an allergy, that worsens year after year. In
infancy, mother fed her only with porridge, because the kid was allergic to everything else. Then the child
overgrew it, but then asthma came. As an adult she might leave asthma behind, but, every year in May she Commented [G215]: Deleted:the
has to leave her city because she is allergic to flowering, and every year it becomes more difficult. It is a
series of diseases of the same nature, they change with time, but they do not go away. And what to do with
it? Will gymnastics help? Maybe it will help. But what if gymnastics alone will not be enough? In my
opinion, it is necessary to search for the cause of the decease. In this imaginary example, the cause may be
discord between parents during pregnancy because of cheating. Or, the conflict between the mother of the
child and her mother-in-law. Or some other kind of conflict. If a woman does not find this cause, if she does
not reconcile the conflicting parties in her mind, she will most likely not be completely healed. Because the Commented [G214]: Inserted: ,
core of the disease will remain untouched until it is detected. Try to find it yourself, write down your
emotions, read the books by those who have cured themselves, perhaps your case has already been
described. In my opinion, it's easier and more efficient to go through the system family constellations, but if
not - look for your methods. It’s possible to be healed of many diseases, you just need to have faith and
inner motivation.
I also want to write once again about the benefits of bodily-oriented therapy. I’m often asked:
- So, gymnastics alone is not enough?
My honest reply is:
- No, you still need to work with body therapists. If a body therapist (a masseur, an osteopath, a manual
therapist, a body-oriented therapist of any school) will say that you are healthy, I personally will only
rejoice. In such a case you can keep your level of health with gymnastics. It will be enough.
- I thought that 15 minutes of gymnastics a day is enough.
- You live in a big city, do you imagine what kind of environment it is? How aggressive is it? Even if you "eat"
correctly, and even if you eat raw foods, you still breathe this air. Even if you drink only bottled water, or
even bring water from a holy spring, you still take a shower with tap water. And so on. And then you have
lived for 30-40-50 years already, you have already accumulated a considerable number of blocks in your
body, some of which have already grown into illnesses. And you think 15 minutes is enough to regain your
health? My answer is no. It will not be enough. Go to the body-oriented therapists and correct the
geometry of your body, build up internal rhythms, balance the body, spirit, mind. And when you balance all
this, then the gymnastics will be enough to maintain health. So: gymnastics gives a resource for healing,
and in some cases, gymnastics heals, but in most cases, you need to look for a specialist who will help you Commented [G216]: Inserted: ,
to heal your body. Commented [G217]: Inserted: ,
CHAPTER 4. RESEARCH AND REVIEWS

The more we (me and Stella Maria Course gymnastics instructors) write on different resources, the more I
gather theoretical information about gymnastics. How gymnastics affect women, what cycles are involved,
what effects can one expect, changes, rollbacks. Feedback is very important in gymnastics.
As a result, we gathered a lot of feedback and evidence during many years of talks on gymnastics forum, in
instructor chats, at the instructor's seminars. Now we better know how gymnastics affects woman’s body
and its reproductive, hormonal, cardiovascular and musculoskeletal systems, as well as psychosomatic
processes in woman’s body and in her soul. You can read about it in the following set of articles by the Commented [G218]: Inserted: the
book’s author and her team of instructors. Commented [G219]: Inserted: and
Setting up basic positions in gymnastics (by Anastasia Kuzmina)

I see that many gymnasts underestimate the initial positions in gymnastics. Meanwhile, the initial
provisions are the keys to gymnastics, and it is incredibly important to properly perform them. They contain
a tremendous resource for self-healing. I myself have experienced it and I repeatedly have seen this in
others - how much the correct performance of the initial positions improves the quality of the exercises,
how it changes the woman herself, the quality of her life, her appearance, her health.
Yesterday I told a woman to stand in the initial position of the upper world for one-third of our class time.
This woman has been attending my classes for two years and she has serious problems with her back. We
have already achieved serious changes in her pelvic and lower back areas, but we still have a lot of a way to
go with the shoulder section of her body. She has a pronounced excessive deflection in the thoracic region.
The functionality of her left shoulder and left arm is severely limited. It is very clearly visible in the initial
position of the upper world. With a healthy body, it is easy to correctly perform all the nuances of the initial
position. The body itself assumes this position, it is natural for the body. Any difficulties signal about a
deviation from a healthy norm. Commented [G220]: Inserted: a
Muscular habit is a serious problem when correcting disorders of the musculoskeletal system. The wrong Commented [G221]: Inserted: -
position of the body seems normal to a person. If you put a person in a correct posture, she would feel
crooked. We can place bones correctly in place, but the muscles will pull them into their usual wrong
position. Therefore, if your spine is twisted, it is not enough to make gymnastics the way that feels good to
you. We must first develop new, correct habits in the body. And for this, you need the help of a body Commented [G222]: Inserted: ,
therapist and you need an instructor for Stella Maria course. Alternatively, you need to give a lot of
attention and awareness to your body, and you need to follow the recommendations for the initial
positions.
The upper world very nicely rebuilds the vertical position of the body, the correct center of gravity sense,
distribution of weight and load, very well develops the shoulder joints, works with each of the muscles of
the hands. I often see how overextended flexor muscles limit the functionality of the limb, which causes
problems in the joints and starts processes of stagnation.
So it is important that the back is in a strictly vertical position, the shoulders should be withdrawn as far
back as possible (moreover, it is important that the shoulders work and the chest does not protrude
forward), the elbows moved forward as far as possible. Ensure that the wrists (and not the back sides of the
palms, as it often happens) rest on the points on your back just above the deflection in the lower back. It is
very important that the hands are relaxed AND perpendicular to the body.
If you can not do something of above, there is a high probability that you have some problems in the
cervical, thoracic and/or lumbar spine. Or the mobility of arms is limited as a consequence of a trauma. You
need to work with this, it needs to be corrected, or at least maintained in good condition. How to work with
this? First of all, by assuming the initial positions. Assume a position of each of the worlds that is most close
to perfection, make your breathing even so that the whole body participates in the process, relax the
stomach and crotch. Stay in this position.
I think that with elbows and shoulders it is much more effective to work through permission, and not
through effort. If you try to force elbows forward and shoulders back, the muscles will not give in. But if you
take the position closest to the ideal, relax, align your breathing, allow the body to get used to the position,
and then if you let the muscles move a bit further, the results will appear quite quickly. In the middle and
lower world, you do the same. In the lower world allow the chest and waist to be attracted by the earth's
gravity, but shoulders should be straightened and lowered, and the head is lifted and looks forward without Commented [G223]: Inserted: ,
overstraining the neck. If you can not look ahead in the lower world, most likely, you have problems with
the thoracic or cervical department. Commented [G224]: Inserted: g
The next stage is performing the exercises - moving from the initial position and returning to it. Breathe
evenly, perform the exercise slowly, smoothly and consciously. This will create the right muscle habit. But
do not rush to perform the exercises. A year after I started practicing the gymnastics, I suddenly realized
that I was too shallow with the initial positions. I sort of slipped through them and did not feel them it fully.
So after a year of practice, I put all other exercises on hold and I began performing only the initial positions.
I would stay for five minutes in each world. I would not limit myself with a specific time limit, I simply
assumed the position and I looked at the sensations in my body. I was building every detail, every nuance. I
would dissolve all the feelings of discomfort. I was learning to remember about breathing and relaxing the
crotch. As a result, my knees in the middle world ceased to hurt, I stopped falling in L8 position (although
where is the connection?). Now I could smoothly take my hands over my head. My heart beat rate went
down. A numbness of the right arm in the upper world greatly decreased. Previously L2 and L4 took some
effort to perform, and now I could do them smoothly and gracefully. All this are indicators of health,
indicators of relaxed stresses, which otherwise had all the chances to develop into diseases.
The woman, who for 15 minutes stood in the initial position of the upper world, felt the difference after our
session was over. She noted that this session was much more productive for her than previous ones, that
despite performing fewer exercises, she feels more worked up, the body became noticeably more flexible,
her left arm (which, as we remember, is not very mobile) acquired some softness. And this is after one
session, in which she devoted 15 minutes to the initial position of the upper world! Commented [G225]: Inserted: wer
A tuned up, healthy body has tremendous opportunities for self-purification and self-healing. The initial Commented [G226]: Inserted: f
positions of gymnastics tune you very well. Pay your attention to them. Commented [G227]: Deleted:l
Commented [G228]: Deleted:ss
"Flat stomach" (Maria Guseva)
Once I was giving a seminar on gymnastics. The group happened to be an "advanced" one – all participants
(except for two women) were already practicing the gymnastics, many for about a year. They asked many
interesting and deep questions.
Once again, there was a question about a flat stomach. Some girlfriends of theirs would like to start
practice gymnastics, but they will not do it because the instructors' bellies are not flat. And this non-
flatness of gymnasts' bellies is demotivating many women for a long time. I would thank God for this. Do Commented [G229]: Deleted:,
not practice gymnastics if you don’t want to.
But let's delve into the issue of the prominent female belly. I say following on my seminars. The world has
long lived in the male territory. Women train their bodies with male exercises, they want to achieve some
parameters peculiar to the male body (a flat stomach is one of the examples), women want to meet some
male standards in life, and they adjust themselves to them. At the same time – do you know how
widespread is such an operation as removal of the uterus? My friend, a woman over fifty, recently had her
uterus removed. She was very upset, but the doctor said to her: "When you walk down the street, you do
not see if the other woman has a uterus or not. And I know that only a few women over fifty have the
uterus. I remove them myself during my operations. " Commented [G230]: Inserted: e th
This is scary. I specifically looked for some statistics, and I found this:
• About 80% of all operations in gynecology are carried out for uterine fibroids, and 90% of these
operations - removal of the uterus Commented [G231]: Inserted: ,
• every third woman over 55 years of age had her uterus removed in connection with the diagnosis of Commented [G232]: Deleted:;
"uterine fibroids"
• The average age of women who are having their uterus removed because of their uterine fibroids is 42
years
(Source: http://www.sovetginekologa.ru/index.php?content=services&modul_id=3)
That is, this phenomenon is very common, much more common than we think at our 25-35 years of age.
Recollect, how many of the women you know had "female" surgeries? Starting with a relative simple
laparoscopy with "blowing pipes" or a cesarean section, and all the way to the removal of the uterus. I think
you will remember a lot of women. Recently on some forum, I've read a post by a woman considering
whether to remove her uterus or not. She was afraid that if her husband finds out, then he will treat her Commented [G233]: Inserted: ,
badly. I can’t imagine this! Is it possible that a husband wouldn’t know that his wife had her uterus Commented [G234]: Inserted: the
removed?
And, why do you think a surgery at women's organs is so common? Of course, a flat stomach has nothing to
do with it. But the desire to have this flat stomach, the desire to have a male body type – this, in my
opinion, is a direct path to serious diseases of female organs. Commented [G235]: Inserted: ,
By itself, the article on the link, too, can be of use to many, I think. Just read it. Maybe in the future (if not Commented [G236]: Inserted: ,
right now) this information will be needed by someone from your circle of friends.
For my part, I can only say that we can and should search for the psychological causes of uterine myoma, as
well as other diseases. Treat the disease with medications or go to surgery. But, first of all, identify the
cause of the disease, and work with this cause. The easiest way, in my opinion, is to do a system family
constellations (arrangement), but you can practice some kind of meditation, fill out "radical forgiveness"
questionnaires, and so on. But it is important, in my opinion, to realize that uterus fibrosis (and uterus
erosion) is not a variant of the norm. Recently we discussed with friends the issue of uterus erosion. And
one of the current opinions, widespread in the West, is that erosion is a variant of the norm, and there is
nothing to do with it. I agree that one should not rush into cryo-therapy and other therapies, but this is not
the norm. Would be nice, if the erosion will heal during the next pregnancy, but if it will not – it is necessary
to work with this. One needs to understand the cause, understand where it came from. Then one needs to Commented [G237]: Inserted: ,
remove the cause. If the erosion remains after this, one can at least hope that it will not pass into a more Commented [G238]: Deleted:;
severe illness.
Women, be healthy. First, care for yourself and for your inner world. If you really want, you can heal your
illnesses. Commented [G239]: Inserted: ,
On the tender issue of a female breast (Maria Guseva)

"Thais forced her to drop her coat, looked around the immaculate body of her purchase [a slave] and chose
a modest linen tunic from her own dresses. Dark blue himation for night adventures completed the dress of
Hesiona.
- You don’t need a Mastodeton, a chest bandage - I do not wear it either.»

Excerpt from the book: "Thais of Athens" by Ivan Efremov.
For a long time, I have been writing about the importance of such an indicator as the relaxation of your
body. Trite, but true, only a relaxed body can be healthy. If the body has a static tension in any place -
eventually there will be some sickness. Young women, as a rule, do not pay attention to these tensions, but
when the body gets sick to attract attention, it would be difficult to relax the body with awareness alone. Commented [G240]: Inserted: ,
Therefore, take care of your body from the young age. It will thank you by providing you with long years of
your life.
So to the breast. There is a lot of things around it – complexes and fears, expectations and
disappointments. At all times there are some requirements for it, sometimes it should be big, at other
times it expected to be small. It seems to me that breast size became important relatively recently, but it's
hard to judge because I write on the basis of the experience I get from watching people, and I'm not relying
on any research. In my opinion, breast size matters neither in sex nor in feeding a baby. According to my
own observations, big breasts, as a rule, give a lot of trouble to a woman, unlike small breasts. But, at the
same time, an incredible number of women desire to increase their breasts' size, they shove silicone into it,
or, at least, they push their breasts up. Commented [G241]: Deleted:,
Let's think about the bras. Where did they come from? And why do most women wear them all? I also used
to wear them. Before gymnastics, of course.
When I began practicing gymnastics, any clothes that bind my body had fallen off forever. Now I prefer Commented [G242]: Inserted: en
everything to be convenient, not binding me in any way. The same is written by many and many gymnasts.
Of course, I have bras in my wardrobe, but only for a "special occasion", not for everyday wear.
Relatively recently, there were some texts by our gymnasts about the breasts, about problems with them,
about the reluctance to wear bras, about their reluctance to hide their bodies in this rigid structure, and it
all had come together in one mosaic picture. A bra is so familiar to a woman's wardrobe that no one asks
herself: "Why do I need it at all?" I currently believe that wearing this element of a women's wardrobe
every day is harmful. I can not see the benefits of a bra, but I see that the body, pressed by tight braids and,
God forbid, with metal bones, can not breathe normally, I see that the blood flow is harmed. And if the
breast is not just supported, but it is pushed up, lying on the foam pads of the push-up bra, with the
indispensable metal arcs – I think this is a direct path to cysts and tumors. Is this why breast cancer is so
common? It is clear (to me, at least) that the main cause of breast cancer is not using the breasts for its
intended purpose of feeding the offspring, especially if a woman has kids but doesn't breastfeed them. But,
nevertheless, if the mammary gland is being bound and squeezed all the time, it is only logical that it will
get sick? Isn't it so? Commented [G243]: Inserted: ou
Let's imagine, for example, an arm or a leg. And, suppose that a hand twisted in a certain way became Commented [G244]: Deleted:s
fashionable. That's what is now considered "beautiful". And people start using all sorts of devices to twist Commented [G245]: Deleted:i
their hands or feet. What will follow after such a barbarity? Undoubtedly, this part of the body will become Commented [G246]: Deleted:de
sick.
Commented [G247]: Inserted: o
So what about the breasts? Why can it be pushed up with impunity? No, you can not do so... Of course, the Commented [G248]: Deleted:a
breast is a soft thing, and it can forgive you for a long time, but not forever.
The very attempt to remodel the breast, to make it higher, bigger, fuller – what it means? All these options
for correcting what is given by nature – it says about the rejection of what was given by nature. I
understand when a child has a cleft plate or a harelip – with such defects it is impossible to eat, and it is
ugly. But what is bad about a small or a big breast? Big breast, I repeat, has many shortcomings, if you listen Commented [G249]: Deleted: the
to the women that have it. A small breast is "bad" only because it does not please the current fashion. A
woman does not accept herself, she considers herself a freak, inferior. She believes that if she pushes her
breasts up with metal and foam pads, then she is going to be happier. This sounds absurd. Or is it just
absurd to me?
I sincerely hope that over time, this issue, as well as the topic of a relaxed female belly, will take a
prominent place on the pages of women's magazines.
Chest (thoracic) part of spinal cord (Maria Guseva)

I want to write about the thoracic spine.
One day, I was sitting in a cafe, having breakfast, and people were walking around, and I was watching
them. It was in Turkey in the summer, and people were in open clothes. And my attention this time was
attracted to the women, and to the part of the back, which is called the thoracic spine.
I started counting the women who passed me by, and who had obvious problems in this department. They
were in the overwhelming majority. Commented [G250]: Inserted: the
A photo
There are many illustrations that give quite an official explanation of why such women are the majority -
their vertebrae wear out.
In my opinion, this state of affairs is not necessary. There are women of age who go with their head up and
their back straight. Although, there are very few of them at the advanced age. But still, they exist. Commented [G251]: Inserted: ,
I do not know how I will look in 20 years, but so far my thoracic (chest) spine department looks different. It Commented [G252]: Inserted: at
seems to me that if a woman performs Stella Maria course exercises M2 and M3 and the entire lower Commented [G253]: Inserted: ,
world, then this spine section will be gradually worked out, even if initially it was traumatized. Especially if Commented [G254]: Deleted:in
you use a body therapist help. Of course, in that case, you will not be able to order yourself: "I have to walk
with a straight back; I have to raise my head up." If one does not give attention to this part of the spine, if Commented [G255]: Inserted: a
one's head itself does not stay high, then it is useless to try keeping it high. What you need to do – is Commented [G256]: Inserted: ,
working with this spine department. Women often pump the press to flatten the belly – instead, they ought
to work with their spines, and the belly will go away by itself when you keep the correct posture. Strange,
but I have never heard that someone was worried about such a chest and a neck. Meanwhile the majority Commented [G258]: Inserted: the
of the women have it. This shows skewed priorities in people's minds. And I'm sorry. That is why I write for
the readers of this book. Think about it, look at the women around you, look at yourself. Start practicing
gymnastics if you haven't done so already. Commented [G259]: Deleted:,
Even when looking at their feet - gymnasts do it with a straight back!
About bunion, and the shoes we choose (Olga Pronchenko, in gymnastics since 2012)
Not so long ago a young woman with the bunion on her big toes came to my session of osteopathy. Commented [G260]: Inserted: the
"Do you wear shoes with high heels or just uncomfortable shoes?" I asked her. She shrugged and replied
that her shoes are comfortable (yes, with heels) and the cause of the stone, according to the girl, is not at
all in the shoes ... It's genetics, as her mother and grandmother have the same problem. Commented [G261]: Inserted: as
Just a couple of years ago, I might have believed it. But I've seen many women who began practicing Commented [G262]: Deleted:,
gymnastics and witnessed their bunion becoming much smaller, or even leaving them completely. That’s Commented [G263]: Deleted:for
why it’s obvious to me that the reason was different, and that genetics had nothing to do with it.
From my counseling experience, I know that it often happens in families that generations have similar
habits. For example, the reason for a long sleep is the habit of hard work in a stress, giving full effort even
at simple household chores. It is interesting that such people, as a rule, are not consciously aware of this
tension, and say that they are relaxed. But they need to sleep for 12-14 hours a day, and they never feel
they had enough sleep.
In the case of this woman, the reason was that she as well as her mother and grandmother wore
uncomfortable shoes. Commented [G264]: Inserted: ,
What is a disease, called bunion? This is a deformation of the distal phalanx of the big toe position
accompanied by inflammation.
Why is this happening? Because, for the most part, women wear shoes that somehow impede the free
movement of the phalanx. And it's not just about shoes with narrow noses, but about any uncomfortable
shoes.
The foot consists of 26 bones. Muscles, tendons, veins, blood vessels – they all relate to each other, their
goal is to maintain a healthy foot balance. "Movement is life," one of the basic principles of osteopathy
says, and where motion is constrained, stagnation begins, and there comes illness. Commented [G265]: Inserted: ,
In Stella Maria gymnastics, in the exercises of the upper world, we stand with parallel feet, but we check
the parallel-ness by the second and even the third toes. Accordingly, the feet look slightly inward, the
weight is evenly distributed over the soles of the feet. Evenly. So there is no distortion, and all parts of the
foot are fed, including energy feeding. Periodically, as in a wave, we rise on tiptoes. In some exercises, we
stand on one foot. In the middle and lower world exercises, the feet are also involved all the time -
sometimes we connect them, sometimes we put the leg forward sometimes we put is to a side. Our whole
body is in motion or in rest. Commented [G266]: Inserted: ,
And the bones go away because the human body is amazingly wise and is capable of self-healing. Commented [G267]: Inserted: -
While I was thinking about this article, I observed a large number of women's feet, shod in a particular
shoe, and the statistics are disappointing. Out of thirty women, one, sometimes two, always choose only
comfortable shoes. The rest can be mistaken even with the size; usually, they choose a size, smaller than
needed. Commented [G270]: Inserted: ,
But gymnastics leads women to understand themselves and their sensations, gymnastics leads women to
integrity, to a recognition of the real, lively beauty. Gymnastics inspires you to wear comfortable clothes, Commented [G271]: Inserted: a
and, indeed, comfortable and beautiful shoes. What could be more beautiful than a healthy woman Commented [G272]: Deleted:ing
standing on her healthy and beautiful legs?
How was it with me? From the age of thirteen to my twenty-three years I loved wearing heels-studs with
sharp noses. Then this addiction fell off, and with gymnastics I stopped wearing obviously uncomfortable
shoes. There was no visible bunion on my feet. Commented [G273]: Inserted: as
After two years of gymnastics a small bunion appeared on the left foot. It would seem a paradox! But, in Commented [G274]: Inserted: it
fact, there is nothing strange. I think that it was coming to the surface of the very tension that was created Commented [G275]: Deleted:it
by wearing uncomfortable shoes. It laid deep, and now it came to the surface. Commented [G276]: Deleted:ere
Of course, I really did not like it! Nevertheless, I decided to accept what is and just observe, trying not to
wear anything that binds my feet. In about five months, the bunion was gone.
No, I do not propose to anyone to wear bast shoes. But what are good shoes for a modern woman? Commented [G277]: Inserted: are
They should be wide across, with a round nose, made of soft materials, so as not to obstruct the normal roll Commented [G278]: Deleted:is
of the foot while walking.
REVIEWS
Maria ("The Wind of Change"):
"In the fifth month of Stella Maria course, I quit smoking. For two more months, I was feeling a want to
smoke. Now I do not smoke at all, and if someone is smoking nearby, I do not care. I was smoking for 12
years, and I experienced many, many unsuccessful attempts to quit. At the moment, I've been doing
gymnastics for 1.5 years, and, naturally, I do not smoke. " Commented [G279]: Inserted: ,
Oksana ("On the road of life"): Commented [G280]: Inserted: ,
"In the first months, my body became an orchestra of bones, with any movement my bones were making Commented [G281]: Inserted: ,
cracking sounds. At first, it was scary, then realized that my body is being worked out and I calmed down. Commented [G282]: Inserted: ,
As a result, the cracking stopped soon. Somewhere in the 3-4 months of training, my menstruation cycle
aligned with the moon cycle. I began feeling alive, I started to experience a sexual desire (before that, "the
appetite came with eating"), I started to experience orgasms during the sexual intercourse, and not with
additional stimulation. "
Ira ("I am the cup, and I myself choose how and what to fill myself with"):
"Paulo Coelho says that the devil is in small things. For me, this means that the whole life is made of little
things. I kept thinking, what happened that the mysterious and unusual emotional euphoria came to me
with gymnastics. As if my character has changed. I realized that everything, in fact, it's very simple: I started
to clean up the little nasty little things from my life, and there were so many of them that they, practically,
were my whole life. Now, thanks to gymnastics, I have been greatly unloaded, that's why I feel so much
better. "
Alesya:
"Over the past year, I have become more honest with myself and with others. I just live. I realized that it
was time for me to return to God. I had an idea that I must do everything myself, without anyone's help,
including God. Also funny if it was not sad: from the age of 12 I was seriously ill, and I books from the series
"Heal Yourself", and I learned that if I change, I can recover. Then there were years of moral self-torture
and depression. I was proud of myself: I can cope without pills, without doctors, without the help of other
people. The load always seemed unbearable, but I was dragging it. Only now I understood the phrase: "If
God is with you, what are you afraid of, if not with you - what are you hoping for." It dawned upon me, and
I began to pray, to thank God for all the good things, because he was always with me, even though I was
blind. I immediately felt the support, warmth, confidence in the world, as if someone was hugging me and
giving me strength, and this is the best thing that happened to me during gymnastics. "
Natalia Smirnova:
"I know why I practice gymnastics. I want to be me. This phrase I was saying to everyone when they asked
me what I wanted to be, but, until now, I vaguely understood its meaning. No wonder, I did not feel myself.
I was a hanger, to which many roles and masks were attached. I practice gymnastics in order to take off all
this alien, shabby, obsolete, to see myself as I am, to be just myself, and to live freely, from light, from the
heart, to be alive and do what I really need in this life, here and now. I will not be late. To see yourself and
be yourself is never too late. And when you see and feel yourself, then only your real desires remain, and to
make them come true you do not need to be someone else, you don't need to try on other people's
images. " Commented [G283]: Inserted: to
Ugin:
"So, I started practicing gymnastics. I received more than enough of energy and desire to act, but I had
nothing to apply them to. I suffered from this myself, also suffered my husband and the people close to me.
But I was still a "daisy girl", so I stuffed all my anger, aggression and dissatisfaction with life deep inside,
and tried to be attractive, nice and kind. Give everything to other, and take nothing for yourself. I was good
at it. But inside me, I was torn to pieces. Girls, you should not torture yourself like this! Under no
circumstances! You cannot put negative emotions into a box, tie it with a scarlet ribbon, and write on it:
open after death. Negative can not be put in a box, packed with a scarlet ribbon, and write on it: open after
death. Emotions will emanate from unexpected places, they will find loopholes, and they will manifest
themselves. You were a good girl, and suddenly - a scandal, an explosion, tears, pain, despair, and you are
turned all the way inside out because you can not understand why you, so good and exemplary – why you Commented [G284]: Inserted: a
feel torn to pieces? Commented [G285]: Inserted: ,
Gymnastics began to cleanse me. Let me remind you that I came to gymnastics to get myself a "magic
wand". I did not want the truth. I wanted a beautiful fairy tale, I wanted to be given a lot, and I wanted "to
be better than others", so that all the people around could see how magical and beautiful everything is in
my life. To me now it's all just ridiculous. I see the stupidity of a world invented by myself, I see how I
rejected reality, how I was putting pink glasses on my nose and padded the blanket on my sides so that Commented [G286]: Deleted:,
there would not be a blow of a cold air anywhere, and I pretended that the world was exactly the way I
paint it my minds eye. My body and my soul were constantly reminding me that all this is a fictitious fairy
tale. They were reminding me by creating pain. The soul was hurting more. The process of change was long,
complicated, and painful, but it was progressing. I slowly rose from my knees and told the world about
myself, about my desires and needs. I slowly accustomed myself to the fact that I also have the right to be,
I have the right to have an opinion, and I don’t have to always be good and do everything for others,
forgetting about myself. I gradually began to rebuild myself, and people gradually began to notice that I am
changing.
Olga:
I see the changes, I feel them! Body, soul, thoughts - everything changes. In a neat way, not even noticeable
to others, but it’s changing. There were no global changes this year, but there were many small changes,
and this is a treasure! The back has ceased to hurt – coccyx, sacrum, hip joint! Every day I’m successful in
the toilet despite the fact that constipation used to be my thing. Forces, which had never existed before,
came to me, and I do not know how I lived in the past. I’m experiencing a lot of awareness, living,
acceptance, understanding. Now I have my own interests and desires. My husband changed his attitude,
now he is attracted to me - just incredible, sex has become very good. And what a beauty my posture has
become! My figure has tightened up (after delivery of a child)! Weight goes off slowly, but evenly. My belly
has bulged at first, but now it's in a perfect form, and I do not put a strain on it. My breasts are in a perfect
shape – and I'm feeding a baby and do not wear a bra. My menstruation days are like a tap - now it's
opened and now it's closed. During the whole year, I felt how my whole spine, its various departments,
were being worked out. The thoracic (chest) part, then the waist, then the coccyx (lower back). Very good. Commented [G287]: Inserted: on
Pelvic floor muscles work well for me. I realized that I want to be like only myself. I fell in love with myself. Commented [G288]: Deleted:at
Fluid, soft, tender. This is my year. I remember it with tenderness, and I understand that this is only the
beginning!
IraBell:
"For my gymnastics year, I can state the following results: my thighs widened, my injured knee got better,
my posture improved, my face changed somehow, my breasts at my age of 38 feel the same as they were
at the age of 20.
I visited a serious expert, a manual therapist, he has checked up my back and has told, that everything is
very well. And consider, that just four months ago I could not walk! I'm sure that without gymnastics, I
would not have recovered so quickly. Commented [G289]: Deleted:,
Two years ago I would not believe this is possible. But, it's true! One can doubt the words, but X-rays and
photographs are the best evidence base."
Elenka:
"That's what changes I had after starting gymnastics. Before gymnastics, if I cried, I had a red swollen nose
and red eyes for the whole day. There was only convulsive sobbing and snot, I could not even cry with
tears. Now, if something bad comes up, I'll cry over it - and in 15 minutes my face is normal. I mean, now I
easier go though my feelings. My gait - sometimes I looked like a robot. Especially if someone was watching
me. Now everything has become easier, I just go instead of thinking what limb I need to move now. In the
last two weeks I have sharply slowed down, I began to walk smoothly. I stopped trying to make a good
impression on others. I’m taking massage sessions now. Previously, I would lie down and I would be trying
to come up with something to talk about with the masseuse. Now I do not invent anything, the
conversation just goes by itself. Even if I am silent, I feel comfortable. Now I like my reflection in the mirror.
And it’s almost always. My eyes became more clear. My hair used to be often confused. I always had a
comb in my bag or even two combs. I would often comb my hair at home and at work. Now I can put my
hair in the morning, and in the evening before going to sleep, I will comb it – and that is all. When I walk
now I calmly look people in the eyes. Earlier, if a person was passing by, and looked at me intently, I was
inwardly squirming. I began to defend my borders. Commented [G290]: Deleted:,
I want to work out the topic of dependence on other people. Now I am still happy if I was praised if
somebody said a compliment to me. It means to me that everything is good, and the world is beautiful. If I
someone scold me or said something unpleasant – I feel like a looser, and nothing will help me. Or another
thought – ‘I'm a good person, why are you doing this to me?’” Commented [G291]: Deleted:,
From the “Laura’s Notes” diary:

"My inner organization is getting more and more simple. I used to be a "complicated thing," with twists in
my brain and a complex inner world. And now I notice how everything in me is becoming simple. I almost
do not worry, I do not bother about many things I used to bother about, I quickly let go of stuff and do not
chew on issues. It seems that others like me more in this new form.
Now I consciously own myself. Not in the sense that I suppress and impose something on myself. On the
contrary, I more often find myself above emotions, fears, ego. It used to be that “I” was small and helpless,
and "They" were huge, and they were able to completely rule over me. Now I quickly separate them from
myself, and the degree of my freedom is growing.
When I allow myself to express negative emotions – then my inner joy, inspiration, and other pleasant
states also begin rise to the surface. Now I see that when one suppresses the negative, a sensitivity is killed, Commented [G292]: Inserted: ,
and the positive is also suppressed.
I realized that my brain is in imbalance with the body, with feelings. The brain complicates everything,
emotions react to everything that is happening. At the same time, if I listen to the body and soul, they may
not have such a problem at all, there can be calm in body and in the soul. The human body, in general, is
something very unique - it can live here and now, and this is a very comfortable and good position.
However, the human brain thinks something up and complicates it. Now I more often than before say to Commented [G293]: Inserted: ,
myself before going to sleep, when a disturbing experience comes up: "My brain now goes to rest, and I Commented [G294]: Inserted: ,
listen only to my body, to my soul and to space." After that, the feelings are transformed, the body feels
well, and I sleep with a deep good sleep. Commented [G295]: Deleted: the
My acceptance of other people increased with the practice of gymnastics. I used to "know" what way they
should be, and how they should behave; now I'm letting go on this. Let them live as they want.
Margarita:
The world will not collapse if you take at least one step, then another step.
The world will not collapse, if you fall on a hard surface and scratch your knees - they will heal.
The world will not collapse if your ass gets kicked – you’ll feel some pain, then it’ll go away. Commented [G296]: Deleted:,
The world will not collapse if you do not become a Nobel Laureate.
The world will not collapse if you do not discover the secrets of unknown universes.
The world will not collapse if you do not discover something about historical mysteries.
The world will not collapse if you do not become ... You can continue the list indefinitely. Commented [G297]: Deleted:,
Your inner world may crash if you continue to engage into excessive self-criticism. Commented [G298]: Deleted:,
Your inner world may crash if you forget that you have a heart, soul, and body, which are indivisible. Commented [G299]: Inserted: ,
Your inner world may crash, if you continue to crumble from within, while trusting into words “I can not, Commented [G300]: Deleted:,
I'm scared”.
Catherine:
How did I live before gymnastics? I thought, "I will correct this and that," and then I can live peacefully,
proudly walking along the solid white road of life in love and joy and with no problems. However, the more
I thought of myself as an unworthy as a woman, the more my mood was turning for the worse. My
optimism gave way to frustration and pessimism. I concluded that I am unworthy as a woman, and I’m the
most sinful person on earth. When I got used to the idea of my unworthiness, then an apathy and
depression came to me. When I started doing gymnastics, I put in my practice the message that “I must
understand in what way I have to change myself, then I will change, and everything will be fine”. However,
nothing like this came. Tired of self-criticism and thinking that I am the most sinful person on earth, I
decided to let my brains rest. The load fell from my shoulders and the world began to look more colorful.
No, I have not abandoned reading psychological literature. Now I read for self-knowledge, and I do not
hurry to correct my behavior right away. These days I'm reading books and I'm thinking "Yeah, I recognize
this in me, how interesting." I discovered pride, vanity, resentment, envy – however, I do not accept them
as my true feelings, I go deeper into them. I try to understand what I hide behind such manifestations, what
kind of fear. What kind of belief? As a result, I came to an understanding that if I get rid of my fears, then Commented [G301]: Inserted: ,
there’ll be no need to cover them with such feelings. I’d like to call them false. All the feelings considered
sinful in religion (pride, vanity, greed, anger, envy, condemnation, etc.) are nothing more than a cover and
shield from true fears and other painful experiences. It was such a relief that I do not have to blame myself
for everything; I just have to reveal the true feelings, and review them, give them my attention.
Elena Kochubey:
I think that the older is a person, the happier he or she is. You need to have a lot of strength and a good
health to fully experience this happiness. Stella Maria gymnastics course helps you to achieve it. A woman
tends to forget about herself, but when she comes to an age of "over something" she might forget about
herself completely. We must this and we must that. Yes, maybe we really must, but if I'm a weak, nervous,
sick creature, how can I bring happiness, goodness, and beauty to the world? No way. Gymnastics provides
an opportunity to focus on yourself, understand yourself, and love yourself, regardless of age. The worst
thing is that when a woman no longer wants anything and reduces her needs when she thinks that her time Commented [G302]: Inserted: ,
is gone. This is completely wrong. Gymnastics gives the resource to desire, to act, to rejoice, to enjoy life in Commented [G303]: Deleted:,
all its aspects and manifestations.
Also here's what men say about gymnastics.
***
This morning my husband gave me his opinion about gymnastics and me.
We woke up, and I stretched my body while still laying in bed; he said that I became like a cat: flexible,
plastic, graceful. And my spine is beautiful, arched. He says that he was spying on me as I performed the
exercises, although he usually remains in the room, and I go to the kitchen. He says, exercises in the lower
world and M2, M3 are very mesmerizing. Beautiful, flowing, smooth and sexy. In addition, he was surprised
at how I keep the balance, standing on one foot in the upper world. He asks me to keep practicing
gymnastics and not to quit it; he says that gymnastics is very beneficial for me.
***
When my wife began to practice this gymnastics, I immediately noticed the results: she became more
feminine, more flexible, more mobile; at the energy level, I began to feel some kind of palpable softness,
tenderness in her. Female hormonal cycles began to pass easier and "more smoothly", and painlessly. She
became calmer, more beautiful, graceful, more pliable.
***
Yesterday I stuck to my husband asking him what has changed in me. Is there any change at all? I expected
him to give me lies about "you noticeably lost weight, and became flexible, like a mountain doe, with thin
legs and languid eyes." A sort of nonsense, which loving husbands give their beloved wives, so as not to
upset them. Because I did not lose any weight, and he might be worrying about my feelings. But he
suddenly said to me: "You have become much calmer and kinder. It seems that you are less tired while
doing more. Please just do not give up, keep practicing it." He said it very seriously. I was surprised, to be Commented [G304]: Deleted:,
honest.
I asked him if he sees any external changes in me. He said that I stopped complaining about my back, and I
do not ask him to rub it. He also said that the shape of my belly has changed, it did not become smaller, but
the shape of it has changed.
***
This gymnastics surprisingly transforms a woman, using fairly simple movements. All the worlds that are
represented there, they elevate the woman not only physically, but also spiritually, they make her love
herself, respect herself, and appreciate herself. But ... It's such an energy. Women's energy. A man grows
up when communicating with such a woman. She charges him with such an energy I cannot find words to
describe. And her man, the man she loves, he is growing. And he gives her what he can give: himself, his
strength, his love, his care.
And eyes, what are the eyes of this woman! You just drown when you look into those eyes.
And what about the flexibility of her body! And what about the absence of complexes, and phobias! It
remains only to wish that all women could know this condition, given by gymnastics. Thank you, thank you,
thank you. Pleased man.
***
"Gymnastics has changed you, you've become very beautiful, you look now as a girl. You have a clean
forehead and cheeks, your skin is smooth! It shines! What a magnificent hair and eyebrows you have! Your
movements are so beautiful and feminine. It looks like you had a full revitalizations of all the cells in your
body. You are so elastic and fresh! " – this is what my husband told me. And I was listening to him, and it Commented [G305]: Deleted:ni
reminded me of the magic cream of Margarita (From a book by Bulgakov): "Margarita, your skin is shining,
and your eyebrows, your eyebrows ..."
***
Hello. I want to share my observations. My wife is practicing Stella Maria gymnastics course for more than
a year. During this time, she has changed a lot, both outside and inside.
She stopped stooping, her shoulders straightened up, she now carries her head straight as a queen!
Somehow she stopped to wear pant and began to wear skirts, which she did not do before.
She became more feminine, more gentle and attentive, not only to me and the children but also to herself.
She began to pay more attention to her appearance. Commented [G306]: Deleted:,
Do not think that earlier it was a gray mouse. It's just that everyday routine makes women to loose herself.
She becomes something incomprehensible. Commented [G307]: Deleted: a
I'm glad that my wife did not become like that. Gymnastics pulled her out of this routine, which,
fortunately, did not have time to lock onto her.
But what I especially like is that my wife began to treat me not just as a getter of money, but as a man!
What women usually do? They try to take power in the house in their own hands. A woman takes the
responsibility for making decisions, and a man reflects on world politics sitting in front of a television set or
holding a newspaper.
A man simply has nothing to do, and he becomes a rag.
So the gymnastics saved me, too.
You ask why gymnastics? Because, apart from gymnastics, my wife did not practice anything else. And I'm
inclined to believe that it was gymnastics that changed my beloved wife, and, at the same time, myself.
***
About eight months ago, all the men around me unanimously declared that I am very thin. Although, in
fact – it wasn’t so. However, apparently, my body changed, and such impression was created. Recently,
men say that my movements are beautiful – the way I walk, sit, turn my head, etc. I'm now told
compliments about smooth and delicate skin and I feel this myself too. Previously, I was able to achieve this
only by a regular use of peeling cream and lotion for the body. Now I do not do anything at all. For a long
time. However, I regularly hear compliments from men.
A word about the author

I am Maria Guseva, the author of the Universal Women's Gymnastics Stella Maria Course. I am a practicing
psychologist, blogger, creator of the gymnastics forum. I promote women’s gymnastics, I give seminars and
trainings on gymnastics, and seminars on other topics, since 2004.
What are my goals and objectives? I want as many women as possible to learn about the existence of such
gymnastics. Which takes 15 minutes a day and gives such amazing results. Which is, I'm not afraid to say,
more effective than any other known female practice.
Ideally, I would like women to know about Stella Maria gymnastics course as widely as they know about
yoga. I do not care how many women will practice gymnastics, I care how many women know about
gymnastics.
So, I spread the information. At first, I conducted seminars and recruited groups in social networks. Then I
began to appear on TV, and then I created a video course. During my work, thousands of women learned
about gymnastics. I am happy that my task is being carried out and my work brings results. Commented [G308]: Inserted: ,
I write articles. I take photos. I initiate new instructors. In general, I do everything that, in my opinion, Commented [G309]: Deleted:,
promotes the dissemination of knowledge about gymnastics.
I conduct seminars in different cities, and I am glad that local gymnastics groups began to appear in
different towns whether I visit them or not.
I have repeatedly said online my message to the women of the world about gymnastics. Now, I publish it in
this book of mine: practice gymnastics for your health. In a healthy body – healthy mind will reside. If you
come to a situation where you live a healthy life in a really healthy body, then your list of important things
will change. Most likely, your old priorities will stop bothering you. You will acquire new interests, and a
new life will manifest. A new life in a new body. Commented [G310]: Inserted: ing
Whatever you practice before gymnastics, if you are reading this book, then most likely your body is not Commented [G311]: Inserted: a
perfect. Perfect people do not read books on health, they do not seek a practitioner, they have long found
their exercises, meditations, and they are not looking for anything else. If you are reading these notes, if
you are still looking, then you have something to change, there is something to strive for. Therefore,
believe me, even if you are a fitness trainer or an experienced yogi, if you still want “to practice something
else”, then you should practice gymnastics for one year. Then you’ll see how your body will change, how
your thoughts will change – you will not recognize yourself. Even if now it seems to you that everything is
fine and you do not need to change anything. Do not change if you do not need it, but do not start the
practice of gymnastics. For this practice will find things to change in you, believe me. As water, that can be
a forest stream, but also can be a mudflow – so gymnastics will fill and refresh you, and also it will bring to
the surface everything that was so carefully hidden. What one has hidden from husband, from a mother,
from a friend, from children. From oneself. Do you believe that you are crystal-clear, and you have nothing Commented [G312]: Inserted: a
to hide? Gymnastics will bring to the surface everything that you hide. Either you will have to get into the Commented [G313]: Inserted: s
issue and decide on it, or you will have to brush aside this issue and stop practicing gymnastics.
Commented [G314]: Inserted: the
Magic is work. A very hard work. This is a way beyond the bounds. There is magic beyond the bounds. Commented [G315]: Deleted:ve
Beyond the line of comfort. There can be no magic in comfort; the magic is always beyond the bounds.
Leave your comfort zone, and you will find what you did not expect. Moreover, you lose all the landmarks
of yesterday. Yesterday – relative to when you will get there. In the meantime, these are your waymarks of
today. You will lose them if you go beyond. So I say - do not practice gymnastics, if something in it does not
suit you. However, if you are ready to go, if you are ready to clear the path to your inner self, to your
health, to your essence – then start practicing gymnastics. And do it four times a week for a year. Do not
stop, when it will be hard and painful, continue to fill yourself with the energy of gymnastics, use the means
available to you, but keep going. Practice gymnastics FOR YOUR HEALTH. Do it to help your body to recover,
to get healthy. So that the energy would flow freely and easily in your body. So that you had enough energy
for all your life projects. Yours, Maria Guseva.

Stella Maria Course Guide to Universal Women's Gymnastics

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Stella Maria Course Guide to Universal Women's Gymnastics

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Stella Maria Course

Universal women's gymnastics

Chapter 1. ABOUT STELLA MARIA COURSE

CHAPTER 4. RESEARCH AND REVIEWS

Chapter 1. ABOUT STELLA MARIA COURSE Commented [G1]: Inserted: .

Foreword to the Woman

- And then what? Death?

"Thais of Athens" by Ivan Efremov

Positive effects of Stella Maria gymnastics course

http://gimnastika-zvezda.com/forum/index.php Commented [G31]: Inserted: Do y

How I came to practicing the exercises

Stella Maria course exercises in my life

Fragment from the "Book of my motherhood": On Princes and Cinderellas

“There is a voice that does not need words. Listen”

Who comes to the gymnastics. Who is it for?

Women begin to practice our women’s gymnastics for various reasons:

• Pain, illness and general health

• Beauty and keeping body in shape

• Failures in personal life

• Dissatisfaction with own femininity

• Intensification of existing diseases Commented [G96]: Deleted:n ca

• Detection of new diseases, of which you previously had no idea

• Aggravation of relationship with a partner/husband, up to divorce

• Deterioration of the situation at work, up to dismissal

1. "As soon as I heard about gymnastics, I immediately realized: I belong there";

How to determine your individual complex

Then, arrange the cards in this order:

Exercise of the upper world

Exercise of the middle world

Exercise of the lower world

Exercise of the upper world

Exercise of the middle world

Exercise of the lower world

Final Exercise (7)

During the first month, do the exercises in this order.

The Upper World

Upper world. Exercise 1

Upper world. Exercise 2

Upper world. Exercise 3

Upper world. Exercise 4

Upper world. Exercise 5

Do the exercise the other way.

Upper world. Exercise 6

Do the exercise the other way.

Upper world. Exercise 7

Do the exercise the other way.

Upper world. Exercise 8

Put your foot back in place. Assume the initial position.

Do the exercise the other way.

Upper world. Exercise 9

Come down. Assume the initial position.

Raise your chin. Look forward.

Middle world. Exercise 1

Assume the initial position. Commented [G116]: Inserted: he

Middle world. Exercise 2

Do the exercise the other way.

Middle world. Exercise 3

Make sure that the knees are bent at 90 degrees angle.

Assume the initial position.

Perform the exercise on the opposite side.

Middle world. Exercise 4

Smoothly transfer the weight of the body to one foot.