Lesson | Olyara

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Exercise 7

Tree pose right

Accessories

Yoga Mat

Instructions

Standing up, shift your weight slightly onto the rightfoot.
Reach down with your left hand and clasp your left ankle.
Draw your left foot up and place the soul against the inner right thigh.
Lengthen your tail bone against the floor.
Firmly press the left foot soul against the inner thigh and resist with the outer right 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

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: Warrior three left

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

Start

2 min

5: Warrior three right

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

Start

2 min

6: Tree pose left

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

Start

Outro

You have completed a practice that challenges balance while building strength and focus. These poses help improve coordination and encourage a steady, grounded presence.

Notice how your attention feels after today’s lesson. Balance work often sharpens focus and awareness, even beyond the physical practice.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to soften into the floor and your breath to slow naturally, taking a few quiet moments to relax and reset.

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