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Take care of your health and give support to your body.

The Female Wellness series is dedicated to women of all levels. It combines exercises for abdominal muscle activation, spinal relaxation, pelvic floor muscle relaxation, yoga, breathing exercises, as well as safe exercises during and after pregnancy.

Trainers will guide you through each step of the workout, explaining each exercise step by step. 

Female Wellness

This practice will introduce you to the subject of the distention of the rectus abdominis muscle.
Whether you are pregnant, have gone through childbirth, or simply want to take care of your health, our video will provide you with valuable knowledge on the subject of the distention of the rectus abdominis muscle .

The assessment of the condition of the rectus abdominis muscle presented in this video is a good complement to self-examination in the supine position, on which you will also find material on our platform.

Rozejście mięśnia prostego brzucha- ocena na stojąco_N_LOOP.mp4

Abdominal Muscle Separation - How to Check While Standing

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This practice will introduce you to the subject of the distention of the rectus abdominis muscle.
Whether you are pregnant, have gone through childbirth, or simply want to take care of your health, our video will provide you with valuable knowledge on the subject of the separation of the rectus abdominis muscle .

You will learn what a rectus abdominis muscle diastasis is and what to pay attention to when self-monitoring it in the supine position.

Rozejście mięśnia prostego brzucha- ocena i samokontrola na leżąco_N_LOOP.mp4

Diastasis Recti - Assessment & Self-Check in a Lying Position

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How to get back into shape after childbirth so as not to harm yourself?

Many of us associate getting back in shape after childbirth with a quick return to advanced workouts. This is not healthy for a woman's body. Pregnancy lasts about 9 months, and a woman's body needs up to a year to recover from it. Don't skip this stage. If you gave birth by cesarean section you should take special care.

Getting back into shape is all about recovery and then rebuilding your form.

During the training “Return to form part 3” conducted by Magdalena Kornacka, you will learn more advanced exercises that will allow you to go a step further in your return to form. 

Perform them after learning the previous two parts.

Powrót do formy po porodzie cz.III_N_LOOP.mp4

Postpartum Fitness Recovery Part 3

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This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the second trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a soft rolling pin and chair. Exercises are carefully tailored to provide health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- III trymestr cz. 3_N_LOOP.mp4

Safe Pregnancy Exercises - Third Trimester Part 3

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How to get back into shape after childbirth so as not to harm yourself?

Many of us associate getting back in shape after childbirth with a quick return to advanced workouts. This is not healthy for a woman's body. Pregnancy lasts about 9 months, and a woman's body needs up to a year to recover from it. Don't skip this stage. If you gave birth by cesarean section you should take special care.

Getting back into shape is all about recovery and then rebuilding your form.

During the training “Return to form part 2” conducted by Magdalena Kornacka, you will learn how to start moving safely and which exercises to start with. 

Powrót do formy po porodzie cz.II_N_LOOP.mp4

Postpartum Fitness Recovery Part 2

Powrót do formy po porodzie cz.II_N_COVER.jpg

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the first trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a massage ball, resistance band, dumbbells, kettlebells, and for those who don't have exercise equipment there is an alternative of everyday items. Exercises are carefully tailored to provide health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- I trymestr cz. 2_N_LOOP.mp4

Safe Pregnancy Exercises - First Trimester Part 2

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Discover a safe way to be physically active during pregnancy, following the recommendations for women in the second trimester! 

This video presents the first part of a set of safe exercises tailored for women in the second trimester. During the workout, you will use a large rubber ball to make the exercises more effective and comfortable. We have focused on exercises that help maintain strength and flexibility, while taking into account the changing needs of the body. The large rubber ball is an excellent support tool, and each exercise has been customized with your safety in mind.

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 1_N_LOOP.mp4

Safe Pregnancy Exercises - Second Trimester Part 1

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 1_N_COVER.jpg

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the first trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy. 

We focus on the use of a large rubber ball, which will become an excellent tool for strengthening muscles and improving flexibility. Exercises are carefully tailored to deliver health benefits while minimizing risks to the course of pregnancy. 

Bezpieczne ćwiczenia w ciąży- I trymestr cz. 1_N_LOOP.mp4

Safe Pregnancy Exercises - First Trimester Part 1

Bezpieczne ćwiczenia w ciąży- I trymestr cz. 1_N_COVER.jpg

Are you bothered by Premenstrual Syndrome (PMS) complaints? 

During a training session led by Magdalena Kornacka, you will learn how to relieve the strain on your spine and pelvis, which will come in handy during premenstrual syndrome complaints.

Many women struggle with severe pain during menstruation, thinking it is normal. This is not true. If you are accompanied by disturbing symptoms immediately contact your gynecologist. 

PMS- Zespół napięcia przedmiesiączkowego- ćwiczenia rozluźniające _N_LOOP.mp4

PMS - Premenstrual Syndrome

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How to get back into shape after childbirth so as not to harm yourself? 

Many of us associate getting back in shape after childbirth with a quick return to advanced workouts. This is not healthy for a woman's body. Pregnancy lasts about 9 months, and a woman's body needs up to a year to recover from it. Don't skip this stage. If you gave birth by cesarean section you should take special care. 

Getting back into shape is all about recovery and then rebuilding your form. 

During the training “Return to form part 1” conducted by Magdalena Kornacka, you will learn how to start moving safely and which exercises to start with.

Powrot do formy po porodzie cz.I_N_LOOP.mp4

Postpartum Fitness Recovery Part 1

Powrot do formy po porodzie cz.I_N_COVER.jpg

Perform this workout if you want to:

Relax your pelvic floor muscles
Relax in the evening
Learn relaxation techniques
Get rid of tension in the body

By doing our workout, you will learn effective techniques for relaxing your pelvic floor muscles. This short set of exercises is designed for evening relaxation to help you unwind after a challenging day.

The pelvic floor muscles are often a place where tension is retained. Our exercises are designed to gently but effectively release these areas, bringing relief and leaving you feeling relaxed.

Nauka rozluźnienia dna miednicy_N_LOOP.mp4

Pelvic Floor Muscle Relaxation Training

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This workout will help you activate your pelvic floor muscles.

Whether you are pregnant, have gone through childbirth, or simply want to take care of your health, our video will provide you with valuable knowledge on how to properly care for your pelvic floor muscles.

Aktywacja mięśni dna miednicy-teoria_N_LOOP.mp4

Pelvic floor muscle activation

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Want to consciously maintain a healthy posture every day? This set of exercises is for you! 

The pelvis plays a key role in maintaining a healthy posture, we'll show you how to naturally align your pelvis to consciously maintain a healthy posture every day.

During this educational video, you'll not only learn the secrets of a neutral pelvis, but also discover simple exercises to help you achieve this healthy alignment. Invest a few moments to understand how correct posture affects your body, while experiencing the benefits of maintaining a neutral pelvis.

Neutralna miednica- jako ważny element postawy ciała. Ćwiczenia_N_LOOP.mp4

Neutral Pelvis - An Important Element of Body Posture

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Learning to breathe properly is an ideal start for those who want to effectively activate their abdominal muscles. With these series of exercises: 

You will learn proper breathing
You activate your abdominal muscles

In the course of these exercises, you not only learn breathing techniques, but also get to know the specifics of the abdominal muscles. This is an ideal opportunity to build awareness of movement in this area of the body and achieve better control during workouts. Invest in a healthy abdomen and complete movement harmony by starting with learning proper breathing.

Aktywacja Miesni Brzucha_N_LOOP.mp4

Core Activation

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Discover the secrets of proper breathing! With our series of exercises:
You will learn how to breathe properly
You will stabilize your breathing

Proper breathing is crucial to our health, yet we often downplay this fundamental activity. Our “”Learning Proper Breathing“” exercise series is designed to help you understand how to stabilize your breathing and perform it in a way that benefits your entire body.

In these exercises, you will focus on breathing techniques that will not only improve the quality of your breathing, but also bring harmony to your entire body. This is not just a series of exercises, it is a lesson in the knowledge of how the breath can affect our well-being and the overall balance of the body.

Breathwork Basics

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This training will show you step-by-step how:

Counteract overloading
Avoid injury in daily activities
Move healthily on a daily basis 

Everyday activities are an opportunity to favor your body through safe movement. Our video is a lesson in practical tips to help you understand how to perform daily activities to protect yourself from overloads and injuries. You can easily incorporate our tips into your daily routine while improving your health and well-being.

Jak bezpiecznie i zdrowo wykonywać codzienne czynności_N_LOOP.mp4

Safe & Healthy Everyday Movements

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Do you need relaxation in your neck? This practice is for you!

With this session you will perfectly relax your cervical region after a long day. You will get rid of stress and tension. You will stretch your muscles and eliminate discomfort. 

Try it for evening relaxation before bed.

Rozluźnienie_szyi_wieczorna_praktyka_N_LOOP.mp4

Evening Neck Release Practice

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Do you need relaxation in your neck? This video is for you!

The perfect practice with which you will work on a healthy and relaxed neck. You will stretch and relax your muscles. You will reduce discomfort and get rid of tension. 

For use in the morning.

Rozluźnienie_szyi_poranna_praktyka_N_LOOP.mp4

Morning Neck Release Practice

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Are you suffering from leg fatigue? This video is for you! 

Choose this set if you need relief for tired legs. This evening practice will perfectly allow you to relax all your leg muscles. You will reduce muscle discomfort and tension, and feel relief after an intense workout, or after a busy day. Regular stretching also helps prevent injuries. 

Rozluznienie_rozciąganie_nog_ wieczorna_praktyka_N_LOOP.mp4

Evening Leg Release Practice

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Want to take care of your legs? This practice is for you!

With this set of exercises you will take care of the flexibility and relaxation of your entire legs. You'll reduce discomfort and muscle tension, and feel relief after an intense workout, or after a busy day. Regular stretching also helps prevent injuries. 

It is best performed in the morning.

Rozluznienie_rozciąganie_nog_ poranna_praktyka_N_LOOP.mp4

Morning Leg Release Practice

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Are you suffering from tension in your shoulders? This video is for you.

An evening yoga session dedicated to relaxing the shoulders. With this set of exercises you will relax the upper part of the body, where we often accumulate tensions, especially when we work sitting down. You will get rid of all tension, eliminate discomfort and reduce the risk of injury. 

rozluznienie_barkow_wieczorna_praktyka_N_LOOP.mp4

Evening Shoulder Release Practice

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Do you suffer from back pain? Want to take care of their comfort? Try these exercises!

This is an excellent practice for relaxing the entire spine. Perform it about guidance. By gently putting your body in motion, you will eliminate tension and discomfort. You will stretch and strengthen your back. 

You will feel a significant difference after just a few practices. 

Rozluznienie_ kregosłupa_poranna_praktyka_N_LOOP.mp4

Spine Relaxation - Morning Practice

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Do you suffer from back pain? Want to take care of their comfort? Try these exercises!

Evening spinal relaxation that will give you relief after a long day. Perfect for a gentle activity before bedtime.
By gently putting your body in motion, you will eliminate tension and discomfort. You will stretch and strengthen your back. 

You will feel a significant difference after just a few practices. 

Rozluznienie_ kregosłupa_wieczorna_praktyka_N_LOOP.mp4

Spine Relaxation - Evening Practice

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Are you suffering from discomfort in your hips? Want to take care of their comfort? Try these exercises!

With this set in the morning you will perfectly prepare your hips for a full day's activities. Take care of their relaxation and flexibility before another day full of activity! 

You will feel a significant difference after just a few practices.

rozluznienie_bioder_poranna_praktyka_N_LOOP.mp4

Hips Release - Morning Practice

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Are you suffering from discomfort in your hips? Want to take care of their comfort? Try these exercises!

The perfect practice for the evening, thanks to which you will regenerate and relax your hips. You will eliminate pain and discomfort, feel relief and fall asleep peacefully. 

You will feel a significant difference after just a few practices.

rozluznienie_bioder_wieczorna_praktyka_N_LOOP.mp4

Hips Release - Evening Practice

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If you're looking to relax and unwind, this video is for you. A gentle session of yin yoga for women, tailored for days when you're not feeling your full strength, but still want to move and gently unwind. Stretch and relax your body, prepare for the day ahead or throw away emotions gathered throughout the day, clear your mind.
Feel the relief and relaxation in your body that will allow you to start the day with peace of mind or fall asleep peacefully.

You will feel a significant difference after just a few practices.

YIN YOGA Odprezenie dla Kobiet_N_LOOP.mp4

Yin Yoga Relaxation for Women

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If you're looking to relax and unwind, this video is for you. 

A stretching yin yoga practice that will gently relax your whole body. It will be perfect both in the morning and in the evening. Stretch and relax your body, eliminate pain and discomfort. 

Relax and improve your well-being.

YIN YOGA rozluznienie i rozciaganie_N_LOOP.mp4

Yin Yoga Release & Stretch

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Do you want to start your yoga adventure, but don't know how to begin? This video is for you!

A yoga session prepared with beginners in mind. Ola will introduce you to the world of yoga and show you the basic positions. You will stretch and strengthen your whole body, calm your mind. You will see how you can use various accessories during the practice.

YOGA dla Poczatkujacych z Akcesorami_N_LOOP.mp4

Beginner's Yoga with Props

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Yoga: stretching and making the body flexible with Ola Zelazo.

Flexibility in yoga plays an important role. We arrive at it on the level of body and mind.
A calm mind allows you to bring harmony into the body and vice versa. Therefore, Beloved, if things don't work out right away, approach it calmly, without emotion. And so you are a winner, because the attempt has been made, the first step has been taken, and that is the most important thing now. Don't hold back!

In today's session, approach with love for yourself, don't demand too much, work in your own ranges of motion. You will quickly see how the body will begin to respond beautifully, improving flexibility and limberness.

A belt (perhaps from your pajamas or bathrobe) will come in handy for practice.

Gently and with a smile move to the mat,
Ola Zelazo

joga-rozciagajaca-i-uelastyczniajaca_LOOP.mp4

Yoga for Stretching & Flexibility

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Strong legs are our base, our grounding, so it's important that they have the power in them to carry us every day, move us and... look good. 

Do you know what I will tell you? 
The legs of female yogis are most often simply beautiful! And yours are like that too, and they will be even more beautiful, fitter, the way you want them to be.

Standing asanas in yoga are demanding, but it is through them that you will strengthen your legs, give them a nice shape, slim your thighs and outline your calves. There will also be pleasant stretching asanas. 

I don't think there's much to look forward to. Roll out your mats and let's start a beautiful yoga session.

I'm sending kisses, 
Ola Zelazo

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Yoga for Long, Lean Legs

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Did you know that yoga can also be a great workout for strengthening the abdomen and giving it a beautiful fit look? 

Today you will find out! In front of us are asanas, which have a wonderful effect on the center of our body.
Yoga is about body awareness, breath work and focus. This is also how to work both body and mind beautifully.
After today's session, your belly can burn. And that's the point! A strong body center allows for a lot of craziness on the mat that is still ahead.

Prepare your mat, listen to your breath and my voice, and follow along as you practice.

I wish you nothing but pleasure,
Ola Zelazo

joga-wzamcnianie-brzucha_LOOP.mp4

Strong Core Yoga

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Want to feel relief and get rid of tension in your spine? Yoga with Ola Zelazo is the perfect choice!

Spines like movement. They outright love it. When they are elongated, they work in all planes, twist and find space between the vertebrae. A healthy spine is a must. 

The exercises are for everyone, regardless of age - if you sit a lot, feel discomfort and tension in your back - hop on the mat and get moving.
We will perform a set of asanas that bring relief to your lower back, thoracic region and neck. You will improve your posture, gain a lot of good energy and want more. You'll see!

Are you ready? Let's get started!

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Healthy Spine Yoga

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Think yoga is mostly about sitting, meditation and boring exercises? 

Hop on the mat and see how much fun we'll have. There will be power, power, feeling the whole body, lots of good emotions and burning calories.

There will be no shortage of Sun Salutations, jumping jacks, spinal stretches, bends, power in the legs, abdomen and arms. Mind you, there may even be a drop of sweat on your forehead, or three. Be ready for the pleasant sensations of our power yoga.

May the power be with us and not leave us for a moment. I will already take care of it 😊

Fill your lungs with air and let's fly high!

Ola Zelazo

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Dynamic Yoga

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If you want to let go of the tension from the whole week then the YOGA FOR STRESS training program is just for you!

Basia Tworek yoga teacher and psychologist, using her knowledge and years of experience, designed this practice with all stressed people in mind. 

“It doesn't matter if you're a complete beginner or a super advanced yogi - in this practice, instead of difficult postures, you'll find a lot of loosening up, sighing and pleasant stretching, and after all, that comes in handy for all of us! Together, we'll take care of all the sore spots, bring more warmth and softness to the body. Treat yourself to a moment of recovery and go into recovery mode with me.”

See you on the mat, ninjas! 
Basia Tworek

Joga na stres_LOOP.mp4

Yoga for Stress Relief

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If you want to improve your mood and raise your energy level this workout is for you!

Basia Tworek's ENERGIZE program is the perfect balance of challenging:
standing postures, balances and asanas to strengthen core muscles and the shoulder girdle, as well as smooth, relaxing movement that will help to reach all the tense places in the body, stretch them out and pleasantly stretch them.

Basia Tworek's ENERGIZE is a workout for: 
Improve mood, 
Increase energy levels, 
Stretching,
Strengthening the body.

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Energize Yoga

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This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the second trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a chair. Exercises are carefully tailored to provide health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- III trymestr cz. 2 Ćwiczenia z krzesłem._N_LOOP.mp4

Safe Pregnancy Exercises - Third Trimester Part 2

Bezpieczne ćwiczenia w ciąży- III trymestr cz. 2 Ćwiczenia z krzesłem._N_COVER.jpg

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the second trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a brushstick and a yoga cube. Exercises are carefully tailored to deliver health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 2_N_LOOP.mp4

Safe Pregnancy Exercises - Second Trimester Part 2

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 2_N_COVER.jpg

Discover a workout dedicated to women in their third trimester of pregnancy! 

In this workout, we use a large rubber ball that provides additional support and comfort during the exercise. We focus on pelvic mobilization techniques to help maintain flexibility and alleviate any discomfort associated with pregnancy. At the same time, focused relaxation exercises for the pelvic floor muscles help prepare the body for the upcoming period.

Female Wellness

Trailer

Female Wellness

Description

Trainings

Abdominal Muscle Separation - How to Check While Standing

Diastasis Recti - Assessment & Self-Check in a Lying Position

Postpartum Fitness Recovery Part 3

Safe Pregnancy Exercises - Third Trimester Part 3

Postpartum Fitness Recovery Part 2

Safe Pregnancy Exercises - First Trimester Part 2