Lesson | Olyara

FromDownward Dogstep your feet to the front of your mat.
Exhale and bend forward to the hip joints, not from the waist.
With your knees as straight as possible bring the finger tips to the floor slightly in front of your feet.
Press the heels firmly into the floor and lift the sitting bones towards the ceiling.
Turn the top thighs slightly inward.
Let your head hang from the root of the neck which is deep in the upper back between the shoulder blades.
Stay in this position for30 seconds to one minute.

2 min

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

2 min

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

2 min

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

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.