Lesson | Olyara

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Exercise 6

Cobblers pose

Accessories

Yoga Mat

Instructions

Sit with your legs straight out in front of you.
Bend your knees pulling your heels in.
Drop your knees out to the sides and press the souls of your feet together.
Bring your heels as close to you as comfortable.
Grasp the big toe of each foot.
Always keep the outer edges of your feet firmly on the floor.
If your back remains straight, slowly lean forward.
Stay in this pose from anywhere from one to five minutes.
Then inhale, lift your knees away from the floor and extend the legs back to their original 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: Cat cow pose

A flowing, spinal-mobilizing movement that warms the back, coordinates breath with motion, and relieves stiffness.

Start

2 min

3: Downward Dog

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

Start

2 min

4: 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

5: Seated forward bend

A calming hamstring and lower‑back stretch performed by hinging from the hips to lengthen the posterior chain.

Start

Outro

You have just taken another step in building a consistent yoga practice. Today’s movements helped gently stretch the spine, hips, and legs, while reinforcing the habit of mindful breathing. These foundations will support you as the lessons gradually evolve.

Notice any sensations in your body, such as warmth, openness, or relaxation. These are signs that your body is responding to regular movement and attention. Progress in yoga often feels subtle at first, but it adds up over time.

To close the practice, lie down comfortably on your back and settle intoShavasana. Allow your muscles to relax completely and let your breath return to its natural rhythm. Stay here for a few moments, resting and absorbing the benefits of your practice.

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