Lesson | Olyara

Sit on the floor with your legs straight out in front of you.
Bend your right knee in toward you
Slide your left foot under your right leg to the outside of your right hip.
Lay the outside of the left leg on the floor.
Exhale and twist towards the inside of the right thigh.
Press the right hand against the floor just behind your right buttock.
Turn your head to the right.
Stay in this position for 30 seconds to one minute.
Then release with an exhalation, returning to the starting position.

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 seated spinal rotation that lengthens the spine and massages the abdominal organs while improving thoracic mobility.

2 min

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

2 min

A gentle hip‑opening seated posture that brings the soles of the feet together to stretch the inner thighs and groin.