Lesson | Olyara

Standing up, shift your weight slightly onto the leftfoot.
Reach down with your right hand and clasp your right ankle.
Draw your right foot up and place the soul against the inner left thigh.
Lengthen your tail bone against the floor.
Firmly press the right foot soul against the inner thigh and resist with the outer left leg.
Press your hands together in prayer or raise your arms straight up.
Stay in this position for 30 seconds to one minute.
Return tostanding.

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 single‑leg balancing T‑pose that strengthens the standing leg, glutes, and core while lengthening the spine and challenging stability.

2 min

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