Lesson | Olyara

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Exercise 7

Side plank right

Accessories

Yoga Mat

Instructions

FromDownward Dog come into High Plank.
Shift onto the outside edge of your right foot.
Place your left hand onto your left hip.
Turn your torso to the left.
Align your entire body into one long diagonal line from the heels to the crown.
If you like you can stretch the top arm toward the ceiling, parallel to the line of the shoulders.
Stay in this position for 30 seconds to one minute.
Come back to High Plank.
Then push back toDownward Dog.

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: Extended side angle left

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

Start

2 min

5: Extended side angle right

A grounded, expansive posture that strengthens the legs and core while stretching the flank and opening the chest and shoulders.

Start

2 min

6: Side plank left

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

Start

Outro

You have completed a practice that strengthens the body while improving awareness through the sides and core. These poses support better balance and help your movements feel more stable and controlled.

Notice how your body feels after working with side strength. Even a subtle sense of engagement or support is meaningful progress.

To close the session, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breath to settle naturally, giving yourself a few quiet moments to absorb the benefits of today’s practice.

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