Lesson | Olyara

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Exercise 7

Table pose

Accessories

Yoga Mat

Instructions

From a sitting position bring your hands slightly behind or beside your hips.
Your fingers facing your hips.
Bend the knees and place your feet flat on the floor.
Raise your hips into the air raise your torso parallel to the ground.
Hold this position for 5 breaths.
Lower the hips to the floor and go back to the seated position.

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: Hamstring stretch right

A deep, focused stretch that lengthens the right hamstring and mobilizes the hip while gently testing your range of motion.

Start

2 min

3: Hamstring stretch left

A grounding hamstring opener that releases tension in the left leg and encourages balanced flexibility.

Start

2 min

4: Downward Dog

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

Start

2 min

5: 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

6: Seated forward bend

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

Start

Outro

You have completed a practice that encourages length and ease in the legs and lower body. These poses help improve flexibility while reinforcing mindful movement.

Notice how your legs feel now compared to the beginning of the lesson. A sense of lightness or release often develops gradually with consistent practice.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breathing to settle naturally, giving yourself a few quiet moments to absorb the benefits of today’s practice.

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