Lesson | Olyara

Oefening 7

Reverse warrior pose right

Accessoires

Yoga Mat

Instructies

FromDownward Dog step into a Warrior Two, bring the left hand down to the leftleg.
Bring the right arm next to your ear.
Keeping the right knee bend and directly over the ankle reach the left hand down as your come into a back bend.
Bring your gaze up to the right finger tips.
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: Downward Dog

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

Start

2 min

3: Warrior one left

A strong, grounding lunge with arms lifted that opens the chest and hips while building leg strength and balance.

Start

2 min

4: Warrior one right

A rooted, upright lunge that lengthens the spine and hips while strengthening the legs and improving balance.

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: Reverse warrior pose left

A side‑bending variation of Warrior II that opens the left side body and chest while maintaining strength in the bent front leg.

Start

Afsluiting

You have completed a practice that strengthens the legs while encouraging stability and ease. These poses help build endurance and confidence, both physically and mentally.

Notice how your body responds to holding standing poses. Even small improvements in comfort or balance show that your practice is progressing.

To close the session, lie down on your back and rest inSavasana. Let your body soften into the floor and allow your breath to settle, giving yourself time to fully relax before moving on with your day.

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