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: 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: Chair pose front

A powerful, seated-on-air squat with arms raised that strengthens quads, glutes, and core while challenging breath control.

Start

2 min

5: Chair pose twist left

A twisted chair that combines strong lower‑body engagement with a spinal rotation to stimulate digestion and improve thoracic mobility.

Start

2 min

6: Chair pose twist right

A rotated chair stance that works the legs and core while promoting spinal mobility and improved rotation.

Start

Outro

You have completed a practice that strengthens the legs while gently activating the core and spine. The twisting movements help improve coordination and bring awareness to how your body moves as a whole.

Notice how focused you feel after today’s practice. Even small improvements in balance or control are signs that your body and mind are learning to work together more efficiently.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breathing to slow naturally, giving yourself a few quiet moments to settle and recharge.

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