Lesson | Olyara

Oefening 2

Cat cow pose

Come into theTable Posewith your knees under your hips, and your hands under your shoulders.
The spine in neutral, parallel to the floor.
As you inhale curve your spine bringing your tail bone upwards and looking upwards to the ceiling.
As you exhale hunch your spine, brining your spine towards the ceiling.
Slowly and deliberately continue the movement back and forth in tune with your breath.
Continue forone to two minutes.

2 min

A gentle, restorative fold that soothes the back, calms the mind, and invites deep, grounding breaths.

2 min

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

2 min

A forward fold hinging at the hips that lengthens the hamstrings, releases the lower back, and calms the nervous system.

2 min

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

2 min

An elevated leg variation that increases hip mobility and posterior chain activation while demanding shoulder and core stability.