Prabu Dharmasiri

Side-lying hip adduction…

A simple exercise to target your inner thighs

Helps improve hip stability
supports better movement control
and reduces injury risk.

Slow and controlled
no swinging.
Build strength where it matters.

Move better… feel better.

Lumbar rotation…

A simple movement for your lower back.

Helps improve spinal mobility
reduce stiffness
and restore natural movement.

Slow… controlled… intentional.
No forcing. No rushing.
Just rotation through your spine.

Move better… feel better.

Side-lying hip abduction…

Small move… big impact.

Targets your glutes
builds hip stability
supports your knees.

Slow. Controlled. Effective.

Perfect for rehab…
perfect for beginners.

Move better… feel better.

Open book…

A simple mobility drill to improve thoracic spine rotation
Opening up your chest, shoulders, and upper back
Reduce stiffness from sitting
Support better posture and movement
Move better, feel better.

Thread the needle…

A simple mobility drill to open up your upper back and shoulders
Improve thoracic spine rotation and shoulder mobility

Slide the arm under the body to release tension in your upper back, neck, and shoulders

Reduce stiffness from sitting

Move better, feel better.

Scapular push-ups
This is not about your arms.

Keep them straight
Retract the shoulder blades… then protract.

Control every rep…
Build stability and mobility in your shoulders.

Move better… feel better.

Cat–Cow mobility flow…
Flex the spine… then extend.

Cat—round your back.
Cow—open and arch.

Simple movement… but powerful for spinal mobility, control, and coordination.

Move better… feel better.

Child’s Pose + Cobra Stretch

One to release, one to activate
Perfect combo for spinal mobility

One promotes relaxation and spinal flexion,
the other opens the front body and extends the spine.

✨ Beyond workouts… it’s a lifestyle!

💪 Stay tuned, your journey starts here!✨

Hi, I’m Lyana! Welcome to Fitness with Lyana – where fitness is not just about exercises, it’s about transforming your lifestyle.

From workouts to healthy habits, motivation, and confidence tips, I’ll guide you every step of the way.

🎯 Are you ready to feel stronger, healthier, and more confident?
💥 Stay tuned – exciting videos are coming!