Lesson | Olyara

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Exercise 6

Three legged dog right

Accessories

Yoga Mat

Instructions

FromDownward Dog raise your rightleg up to the ceiling.
Keep your shoulders parallel to the ground.
Gaze at your left thigh or up towards your belly to help you stay balanced.
Bend your right knee and stack your right hip over your left hip.
Stay in this position for 30 seconds to one minute.
Return toDownward Dog.

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: Cat cow pose

A flowing, spinal-mobilizing movement that warms the back, coordinates breath with motion, and relieves stiffness.

Start

2 min

3: Downward Dog

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

Start

2 min

4: 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

5: Three legged dog left

A dynamic variation of Downward Dog that opens the left hip and strengthens the hamstrings and shoulders while testing shoulder stability.

Start

Outro

You have just completed a practice focused on smooth movement and coordination. These transitions support spinal mobility and help your body adapt to flowing between poses with more comfort.

Notice how your body feels after linking movements together. You may experience a sense of looseness or improved awareness, which are important signs of progress.

To finish, lie down comfortably on your back and rest inSavasana. Let your breathing slow naturally and allow your body to fully relax, giving yourself a few quiet moments to absorb the effects of your practice.

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