BeYoga Online Studio
This practice is part of the Online Studio
With a subscription: more than 120 practices with Carla, seven-day paths, tailored sessions and the journal.
Hatha Yoga
Align Body and Mind
Carla's note
A five-minute sequence to refocus attention between tasks. It opens with seated twists, the shoulders away from the ears, to free the cervical spine during rotation of the thoracic spine. It moves on to Adho Mukha Svanasana, a lunge and Balasana, which lengthen the posterior chain and the hip flexors. It ends with a short Utkatasana, which activates the legs, and with the hands to the heart.Carla Gonçalves
The practice, step by step
- 1Seated twists, with the shoulders down
- 2Downward dog, lunge and child's pose
- 3Short chair pose and closing with the hands to the heart
If it is your first time
Knees bent in downward dog and the back knee down in the lunge. Five minutes is enough to do everything without rushing.
If you already practise
Do the sequence twice, the second time linking each movement to a breath.
What you need
- mat
About Hatha Yoga
Hatha holds the poses for longer, with attention to alignment and breath. It is the foundation of everything else: less rhythm, more listening.
