Lesson | Olyara

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Exercise 8

Standing forward bend

Accessories

Yoga Mat

Instructions

FromDownward Dogstep your feet to the front of your mat.
Exhale and bend forward to the hip joints, not from the waist.
With your knees as straight as possible bring the finger tips to the floor slightly in front of your feet.
Press the heels firmly into the floor and lift the sitting bones towards the ceiling.
Turn the top thighs slightly inward.
Let your head hang from the root of the neck which is deep in the upper back between the shoulder blades.
Stay in this position for30 seconds to one minute.

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: High Lunge left

A powerful standing posture with the back leg extended and torso lifted to strengthen legs, open the hips, and improve balance.

Start

2 min

5: High Lunge right

A dynamic, upright lunge that builds leg strength, hip mobility, and balance by lifting the torso over the front thigh with an engaged back leg.

Start

2 min

6: Warrior one left

A strong, grounding lunge with arms lifted that opens the chest and hips while building leg strength and balance.

Start

2 min

7: Warrior one right

A rooted, upright lunge that lengthens the spine and hips while strengthening the legs and improving balance.

Start

Outro

You have just completed a practice that gently strengthens the legs and improves stability. These standing poses help build endurance and awareness, which will support you as future lessons gradually become more dynamic.

Take a moment to notice how your body feels after holding standing positions. You may feel stronger, warmer, or more centered. These sensations are signs that your body is adapting to regular movement and mindful effort.

To conclude, lie down comfortably on your back and rest inSavasana. Allow your breath to slow and your muscles to fully relax. Stay here for a few moments, giving your body time to absorb the benefits of today’s practice.

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