Lesson | Olyara

Sit on the floor with your legs straight out in front of you.
Bend your left knee in toward you
Slide your right foot under your left leg to the outside of your left hip.
Lay the outside of the right leg on the floor.
Exhale and twist towards the inside of the left thigh.
Press the left hand against the floor just behind your left buttock.
Turn your head to the left.
Stay in this position for 30 seconds to one minute.
Then release with an exhalation, returning to the starting position.

2 min

A gentle, restorative fold that soothes the back, calms the mind, and invites deep, grounding breaths.

2 min

An energizing full-body stretch that decompresses the spine, strengthens the arms and legs, and lengthens the hamstrings.

2 min

A forward fold hinging at the hips that lengthens the hamstrings, releases the lower back, and calms the nervous system.

2 min

A kneeling twist with hands in prayer that increases thoracic rotation and hip openness while grounding through the back leg.

2 min

A low lunge twist using the elbow against the thigh to deepen spinal rotation and hip stability while keeping the back long.

2 min

A seated spinal rotation that lengthens the spine and massages abdominal organs while improving thoracic mobility.