Lesson | Olyara

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Exercise 7

Triangle right

Accessories

Yoga Mat

Instructions

FromDownward Dog step into a High Lunge on the rightside.
Ground your right foot parallel to the back of your mat.
Come to standing with both legs straight.
Raise your arms parallel to the floor palms facing down.
Extend your torso to the right, bending at the hip.
Rotate the torso to the left rest your right hand on your shin or the floor.
Stretch your left arm up, in line with your shoulders, look softly at the left thumb.
Stay in this position for 30 seconds to one minute.
Return 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: Warrior two left

A wide, stable stance with arms extended that strengthens the legs, opens the hips, and cultivates focused gaze and endurance.

Start

2 min

4: Warrior two right

A grounded, lateral stance with arms outstretched that builds leg stability, hip openness, and sustained concentration.

Start

2 min

5: 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

6: Triangle left

A lateral extension and hip-opening pose that stretches the hamstrings and sides of the torso while encouraging spinal length and balance.

Start

Outro

You have completed a practice that gently strengthens the legs while encouraging mobility through the hips and sides of the body. These poses help develop stability and awareness that will continue to support your progress.

Notice how your body feels now compared to the beginning of the lesson. Even small changes in balance, openness, or ease of movement are signs that your practice is working.

To conclude, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax, letting go of any remaining effort. Stay here for a few quiet moments, giving yourself time to absorb the benefits of today’s practice.

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