Lesson | Olyara

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Exercise 7

Prayer twist right

Accessories

Yoga Mat

Instructions

FromDownward Dog step your right foot forward between your hands, bring your leftknee to the ground.
On an exhalation set the left elbow on the outside of the right thigh and bring the hands together into prayer position so the right elbow faces up.
Press into the right knee with left elbow to rotate the trunk.
Continuously root that back foot and keep your back long without collapsing.
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: Prayer twist left

A kneeling twist with hands in prayer that increases thoracic rotation and hip openness while grounding through the back leg.

Start

Outro

You have now completed all 30 lessons of this beginner yoga course. This is something to be proud of. Through consistent practice, you have built strength, mobility, balance, and awareness, laying a solid foundation for your yoga journey.

Take a moment to recognize what you have gained. Beyond the physical benefits, you have practiced patience, focus, and self care. These skills extend far beyond the mat and can support you in daily life.

To close, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breath to settle naturally. When you are ready, gently come back, knowing that this is not an ending but a beginning. If you feel inspired, continue your journey by revisiting this course or exploring another yoga program that supports your goals and curiosity.

Complete