ZDRAVA / Method
Fascial gravity method
Our own PRAVILO trainer and a method refined since 2012. A slow, guided stretch in which gravity does most of the work. Feel what your body is like when it finally lets go.
How it works
A PRAVILO session is a slow, guided stretch. The trainer gently takes the load off your spine while a Master adjusts the position to your body and level.
Think of a mechanism that has been standing still for years. First you free it, then you clean it, then it starts to move smoothly again. That is the feeling many clients describe after their first sessions: more ease, more freedom of movement, deeper relaxation.
Our approach builds on modern fascia research, including the work of Robert Schleip, Tom Myers and Helene Langevin.
Why ZDRAVA
Personal
The load is set individually at every stage, according to your fitness and how you feel. A Master is with you throughout the session.
Fascia
Slow stretching helps the connective tissue regain softness and glide, so the whole body feels more mobile.
Gentle
No jerks and no force, just biomechanics and gravity.
Desk days
For anyone who sits more than 4 hours a day: posture, circulation, back tension and disc load.
Kids
A separate playful program with small grips, built on more than 10 years of work with kids.
60+
A dedicated gentle program for older clients.
Programs
A full session takes 90–120 minutes: a standing warm-up for the hips, shoulders, neck and feet, then lifts and horizontal hangs on the trainer. After the basic course, sessions can be shorter.
The course
Often one session is enough to feel completely relaxed. Most clients feel a clear change after 5–6 sessions, 1–2 times a week.
Sessions 1–6
Releasing tension, decompressing the spine, restoring mobility.
Sessions 7–12
Building strength and control on top of the new range of movement.
Before you practice
Whether you practice at home or guide clients, ask a doctor first if you or your client has:
Where to try
Write to us and we will connect you with the nearest studio.
Also in Grodno and Vitebsk (Belarus), Moscow, Sochi and Yekaterinburg (Russia).
No studio in your city?
Get your own PRAVILO trainer, learn the method at the Academy, or become the ZDRAVA representative where you live. We provide the equipment, training and support.
FAQ
You lie or hang in a comfortable position on the PRAVILO trainer while gravity gently lengthens the body. A Master changes the angle and load step by step, so the stretch stays deep but comfortable.
Sessions are always guided by a trained Master who sets the load for you. Tell the Master about any health conditions in advance. If in doubt, check with your doctor first.
Please consult a doctor first if you have acute pain or inflammation, a recent injury or surgery, osteoporosis, a hernia with acute symptoms, uncontrolled high blood pressure, a heart condition, or are pregnant.
No. The program is adapted to any starting level, from complete beginners to athletes.
Most clients start with 1–2 sessions a week. The full course is 12 sessions; your Master will suggest a rhythm that suits you.
Wear comfortable clothes, avoid a heavy meal for about an hour before, and arrive a few minutes early to talk to your Master.
Yes, on your own PRAVILO trainer. We recommend starting with a few sessions guided by a certified ZDRAVA Master.