Lesson | Olyara

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Exercise 7

Cobblers pose

Accessories

Yoga Mat

Instructions

Sit with your legs straight out in front of you.
Bend your knees pulling your heels in.
Drop your knees out to the sides and press the souls of your feet together.
Bring your heels as close to you as comfortable.
Grasp the big toe of each foot.
Always keep the outer edges of your feet firmly on the floor.
If your back remains straight, slowly lean forward.
Stay in this pose from anywhere from one to five minutes.
Then inhale, lift your knees away from the floor and extend the legs back to their original 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: 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: Seated twist left

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

Start

2 min

5: Seated twist right

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

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 focused on release and integration. These poses help calm the nervous system and create a sense of ease throughout the body.

Notice how your body and breath feel after taking this slower approach. A sense of calm, clarity, or groundedness often signals that your practice is settling in.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to fully relax and your breath to move naturally. Stay here for a few quiet moments, letting everything soften as you prepare for the final lesson of the course.

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