Lesson | Olyara

United States
- English
Nederland
- Nederlands
- English

Exercise 7

Squat

Accessories

Yoga Mat

Instructions

From seated position come into a forward bend.
Lower into a squat position with your feet wide apart.
Then lower the hips towards the ground, lift the chest and bring your hands in a prayer pose to the chest.
Make sure the knees and feet are facing the same direction, so you do not overstretch the knees.
Hold this position for a minimum of 10 to 20 breaths.
Lower your hands back to the ground, folding forward, place knees back on the ground and come back to a 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: Beginner High Plank

A supported core-strengthening hold with knees down that builds shoulder, arm, and abdominal stability while keeping the spine long.

Start

2 min

5: Cobra upward facing dog

A back-extension that opens the chest and lengthens the spine by lifting the sternum while engaging the shoulder blades and lower back.

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 just completed a practice that gently strengthens the arms, legs, and core while improving coordination. These foundational poses help build endurance and confidence without overwhelming the body.

Notice any feelings of warmth or activation in your muscles. This awareness is an important part of learning how to balance effort and relaxation in your practice.

To finish, lie down comfortably on your back and rest inSavasana. Allow your breathing to slow naturally and let your body fully relax, giving yourself time to absorb the benefits of today’s work.

Next lesson