Lesson | Olyara

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Exercise 7

Seated forward bend

Accessories

Yoga Mat

Instructions

Sit on the floor with your legs together and extended in front of your torso.
Sit towards the front of your sitting bones.
Flex your ankles flexing our through your heels.
Lengthen your front torso perpendicular to the floor.
If your back remains straight, slowly lean forward.
Stay in this position forone minute or longer.

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: Fire log left

A deep external‑rotation seated pose that targets the hips and glutes while allowing a forward fold to increase hip release.

Start

2 min

4: Fire log right

A stacked‑leg seated pose that intensifies hip external rotation and glute stretch, suitable for improving hip mobility.

Start

2 min

5: Seated twist left

A seated spinal rotation that lengthens the spine and massages the abdominal organs while improving thoracic mobility.

Start

2 min

6: Seated twist right

A seated spinal rotation that lengthens the spine and massages abdominal organs while improving thoracic mobility.

Start

Outro

You have completed a practice that encourages openness and relaxation in the hips and spine. These poses help reduce stiffness and support smoother movement over time.

Notice how your lower body feels now, especially around the hips and lower back. A sense of ease or release often develops gradually and becomes more noticeable with consistent practice.

To close, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breath to settle naturally, taking a few quiet moments to absorb the calming effects of today’s practice.

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