Lesson | Olyara

Exercise 5

Warrior three right

FromDownward Dog step into a High Lunge with your rightfoot.
Straighten your right leg and energize the left leg and extend it up strongly toward the wall behind you.
Reach just as actively in the same direction with your arms.
Stay in this position for 30 seconds to one minute.
Release back to the Lunge on an exhalation.
Bring your hands to the floor on either side of theright foot and return to Downward Dog.

2 min

A gentle, restorative fold that soothes the back, calms the mind, and invites deep, grounding breaths.

2 min

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

2 min

A forward fold hinging at the hips that lengthens the hamstrings, releases the lower back, and calms the nervous system.

2 min

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

2 min

A grounding single‑leg balance that cultivates steadiness, hip openness, and ankle stability while lengthening the spine.

2 min

A stabilizing balance that strengthens the standing leg and core while promoting focus and gentle hip mobility.