Lesson | Olyara

Exercise 6

Chair pose twist right

FromStanding Position inhale and reach up.
Exhale and bend your knees and ankles until your knees are directly over your toes.
Twist to the left, place your hands in prayer position and look down at your toes.
Stay for three to five breaths.
Exhale to unwind.
Inhale back to Standing.

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

2 min

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

2 min

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