Lesson | Olyara

Oefening 7

Bridge

Accessoires

Yoga Mat

Instructies

From seated position, roll back onto the floor bend knees and bring feet close to the hips.
Inhale, lift hips from the ground while pushing feet into the ground.
Roll shoulders together and possibly wrap fingers together underneath the body.
Hold this position for 30 seconds to a minute.
Exhale and release, hands and lower hips back to the ground.
Roll off to the side and come back to a 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: Downward Dog

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

Start

2 min

3: 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

4: Cobra upward facing dog

A back-extension that opens the chest and lengthens the spine by lifting the sternum while engaging the shoulder blades and lower back.

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: Table pose

A supported reverse plank that strengthens the glutes, lower back, and shoulders while opening the chest.

Start

Afsluiting

You have completed a practice that strengthens and supports the spine while improving overall stability. These poses help create balance between effort and release in the body.

Notice how your back and core feel now compared to earlier in the lesson. A sense of support or improved posture is a sign that your body is adapting well to this work.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to relax fully and your breath to slow naturally, giving yourself a few quiet moments to absorb the benefits of today’s practice.

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