Lesson | Olyara

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Exercise 7

Eagle pose right

Accessories

Yoga Mat

Instructions

Standing up, bend your knees slightly and cross your left thigh over the right,
Point your left toes toward the floor.
Balance on the right foot.
Stretch your arms straight forward parallel to the floor.
Cross the arms in front of your torso, so that the right arm is above the left, then bend your elbows.
Raise the forearms perpendicular to the floor.
If you feel balanced, slowly lower your upper body towards the floor.
Stay in this position for 30 seconds to one minute.
Unwind the legs and arms 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: Tree pose left

A grounding single‑leg balance that cultivates steadiness, hip openness, and ankle stability while lengthening the spine.

Start

2 min

5: Tree pose right

A stabilizing balance that strengthens the standing leg and core while promoting focus and gentle hip mobility.

Start

2 min

6: Eagle pose left

A wrapped-leg balance that compresses and strengthens the hips and ankles while challenging concentration and shoulder mobility.

Start

Outro

You have completed a practice that challenges balance while building strength and focus. These poses help improve coordination and body awareness through controlled movement.

Notice how your balance feels today compared to earlier lessons. Progress may be subtle, but consistency helps build steadiness and confidence.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to relax fully and your breath to slow naturally, taking a few quiet moments to settle and restore.

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