Lesson | Olyara

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Exercise 7

Table pose

Accessories

Yoga Mat

Instructions

From a sitting position bring your hands slightly behind or beside your hips.
Your fingers facing your hips.
Bend the knees and place your feet flat on the floor.
Raise your hips into the air raise your torso parallel to the ground.
Hold this position for 5 breaths.
Lower the hips to the floor and go back to the seated 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: Cat cow pose

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

Start

2 min

3: Downward Dog

An energizing full-body stretch that decompresses the spine, strengthens the arms and legs, and lengthens the hamstrings.

Start

2 min

4: Low runners lunge left

A deep hip‑opening posture with the back knee lowered that stretches the front thigh and groin while maintaining stability in the front knee.

Start

2 min

5: Low runners lunge right

A hip-opening, low-lunge variant with the back knee down that targets the front thigh and groin while stabilizing the front knee.

Start

2 min

6: Standing forward bend

A forward fold hinging at the hips that lengthens the hamstrings, releases the lower back, and calms the nervous system.

Start

Outro

You have completed a practice that supports mobility, coordination, and steady movement. Repeating these transitions helps your body move more efficiently and with greater ease.

Notice how connected your movements feel compared to earlier in the course. Increased confidence and smoother transitions are signs that your practice is progressing.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to relax fully and your breath to return to a natural rhythm, taking a few quiet moments to rest and integrate today’s practice.

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