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Exercise 7

Balance for Forward Bend right

Accessories

Yoga Mat

Instructions

From standing position, find your focus point and engage your pelvic floor for increased stability.
Bring your weight onto the left foot.
Raise your right foot into a half lotus and grab your right ankle with your left hand.
Wrap your right arm around your back and grab the inside of the left elbow from behind.
Hold this position for a minimum of 5 breaths.
Release your arm and leg and return to standing.

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: Intense forward stretch left

A long‑stance forward fold with chest‑opening arm bind that intensifies the hamstring and hip stretch while keeping the spine long.

Start

2 min

5: Intense forward stretch right

A deep forward hinge with clasped arms behind the back that lengthens the hamstrings and opens the chest.

Start

2 min

6: Balance for Forward Bend left

A half‑lotus standing balance with an arm bind that cultivates hip openness, shoulder mobility, and steady focus.

Start

Outro

You have completed a practice that encourages length and strength in the legs while improving balance and coordination. These poses help the body move with greater ease and control.

Notice how your legs feel now compared to the start of the lesson. Increased openness or steadiness is a sign that your practice is continuing to build effectively.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breath to slow naturally, taking a few quiet moments to absorb the benefits of today’s practice.

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