Lesson | Olyara

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Exercise 7

Extended side angle right

Accessories

Yoga Mat

Instructions

FromDownward Dog step into a Lunge on the rightside.
Ground your left foot parallel to the back of your mat.
Raise your arms parallel to the floor and reach them out to the sides, palms down.
Bend your right knee over the right ankle, so that the shin is perpendicular to the floor.
Place your right elbow on your right leg.
Extend your left arm over the back of your left ear, palm facing the floor.
Stay in this position for 30 seconds to one minute.
Return toDownward Dog.

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: Warrior two left

A wide, stable stance with arms extended that strengthens the legs, opens the hips, and cultivates focused gaze and endurance.

Start

2 min

4: Warrior two right

A grounded, lateral stance with arms outstretched that builds leg stability, hip openness, and sustained concentration.

Start

2 min

5: 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

6: Extended side angle left

A deep lateral stretch and strength pose that lengthens the side body while building leg stability and shoulder extension.

Start

Outro

You have completed a practice that strengthens the legs while encouraging awareness through the sides of the body. These poses help improve stability and balance while supporting healthy movement patterns.

Notice any sensations of openness or strength along your sides and hips. These areas often become more responsive with consistent practice and attention.

To close the lesson, lie down comfortably on your back and rest inSavasana. Allow your body to relax fully and your breath to settle, taking a few quiet moments to absorb the benefits of your practice.

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