Lesson | Olyara

Exercise 5

Three legged dog left

FromDownward Dog raise your leftleg up to the ceiling.
Keep your shoulders parallel to the ground.
Gaze at your right thigh or up towards your belly to help you stay balanced.
Bend your left knee and stack your left hip over your right hip.
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

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

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

An elevated leg variation that increases hip mobility and posterior chain activation while demanding shoulder and core stability.