Lesson | Olyara

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Exercise 7

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: 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: Pigeon pose left

A deep hip‑opener that releases the glutes and external rotators while allowing the torso to fold forward for an intense stretch.

Start

2 min

5: Pigeon pose right

A targeted hip‑opening posture that stretches the front of the back thigh and the gluteal muscles while encouraging pelvic release.

Start

2 min

6: 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 completed a practice focused on releasing tension and restoring balance. These poses help the hips and lower back relax, supporting comfort and ease in your daily movements.

Notice how your body feels after taking a slower approach. A sense of calm or openness is often a sign that your body is responding well to this style of practice.

To close, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breath to become natural and unforced, giving yourself a few quiet moments to rest and reset.

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