Lesson | Olyara

United States
- English
Nederland
- Nederlands
- English

Exercise 7

Sitting side stretch right

Accessories

Yoga Mat

Instructions

From the seated position, bring legs out in front into a spread leg position.
Feet are active and flexed, toes pointed upwards.
Keeping length up in the spine.
Place the left hand behind you on the floor.
Inhale and take the right hand and cross over to the left knee.
Lift the left arm from behind the back and start to lean to your right side taking right shoulder towards right knee.
Keeping length in the spine opening the armpit up towards the sky.
Hold this position for 30 seconds to a minute.
To release, inhale and return to sitting, pull legs back in and return to 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: Downward Dog

An energizing full-body stretch that decompresses the spine, strengthens the arms and legs, and lengthens the hamstrings.

Start

2 min

3: Wide legged forward bend

A straddled forward fold that lengthens hamstrings and spine, opens the inner thighs, and calms the nervous system.

Start

2 min

4: Seated forward bend

A calming hamstring and lower‑back stretch performed by hinging from the hips to lengthen the posterior chain.

Start

2 min

5: Table pose

A supported reverse plank that strengthens the glutes, lower back, and shoulders while opening the chest.

Start

2 min

6: Sitting side stretch left

A seated lateral stretch that lengthens the side body and opens the armpit while maintaining spinal length.

Start

Outro

You have completed a practice that encourages relaxation and gentle release. These poses help reduce stiffness and support a sense of ease in both body and mind.

Notice how your breathing and energy feel now compared to when you started. A calmer, more settled feeling is often the result of slowing down and moving with awareness.

To close the session, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breath to become natural and effortless, giving yourself a few quiet moments to rest and restore.

Next lesson