Lesson | Olyara

FromDownward Dog step into a Lunge on the rightside.
Ground your left foot parallel to the back of your mat.
Raise your arms parallel to the floor and reach them out to the sides, palms down.
Bend your right knee over the right ankle, so that the shin is perpendicular to the floor.
Place your right elbow on your right leg.
Extend your left arm over the back of your left ear, palm facing the floor.
Stay in this position for 30 seconds to one minute.
Return toDownward Dog.

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 deep lateral stretch and strength pose that lengthens the side body while building leg stability and shoulder extension.

2 min

A lateral core and arm‑strengthening balance aligning the body in a straight diagonal to build oblique and shoulder stability.

2 min

A challenging side balance that targets obliques, shoulders, and hip stabilizers while requiring full‑body alignment.