Lesson | Olyara

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Exercise 7

Seated twist right

Accessories

Yoga Mat

Instructions

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

2 min

1: Childs pose

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

Start

2 min

2: Downward Dog

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

Start

2 min

3: Standing forward bend

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

Start

2 min

4: Prayer twist left

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

Start

2 min

5: Prayer twist right

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

Start

2 min

6: Seated twist left

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

Start

Outro

You have completed a practice that supports spinal mobility and coordination. Twisting poses help release tension and encourage balanced movement throughout the body.

Notice how your spine and upper body feel now compared to when you started. A sense of lightness or ease often develops gradually with consistent practice.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breathing to slow naturally, taking a few quiet moments to settle and recharge.

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