Lesson | Olyara

United States
- English
Nederland
- Nederlands
- English

Exercise 7

Hand to big toe standing balance right

Accessories

Yoga Mat

Instructions

From standing position.
Find a focus point and engage your pelvic floor for increased stability.
Shift your weight on to the left foot.
Bend and raise right knee up and hold in right hand.
Open the bent knee to the right while raise your left arm, parallel to the floor.
Return your right knee to the front and center, release your knee and straighten this leg as much as possible.
Lower your leg back to a standing neutral position.
All phase of the pose can be held for 3-5 breaths each.

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: Warrior three left

A demanding standing balance that lengthens the spine while strengthening the standing leg, glutes, and core as the body forms a straight T‑shape.

Start

2 min

5: Warrior three right

A single‑leg balancing T‑pose that strengthens the standing leg, glutes, and core while lengthening the spine and challenging stability.

Start

2 min

6: Hand to big toe standing balance left

A standing balance that strengthens the standing leg and hip stabilizers while improving hamstring flexibility and proprioception.

Start

Outro

You have completed a practice that challenges balance while reinforcing strength and control. These poses encourage coordination and stability, helping your movements feel more connected.

Notice how your balance and focus feel today compared to earlier in the course. Greater confidence or steadiness is a sign that your practice is integrating well.

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 rest and absorb the effects of your practice.

Next lesson