Lesson | Olyara

Oefening 7

Table pose

Accessoires

Yoga Mat

Instructies

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: 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: Beginner High Plank

A supported core-strengthening hold with knees down that builds shoulder, arm, and abdominal stability while keeping the spine long.

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: Chair pose front

A powerful, seated-on-air squat with arms raised that strengthens quads, glutes, and core while challenging breath control.

Start

Afsluiting

You have completed a practice that gently activates the muscles while reinforcing steady breathing. These poses help build strength and awareness without overwhelming the body.

Notice how your body feels after engaging in slightly more effort. A sense of warmth or alertness is a sign that your muscles are learning to work efficiently.

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

Volgende les