BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Intense Yoga Challenge
Carla's note
A forty-four-minute practice of high intensity and complete structure. It opens with Nadi Shodhana, shoulders, twists and hip openers. The central block develops Surya Namaskar with plank, Chaturanga Dandasana, Urdhva Mukha Svanasana, Utkatasana, lunges and Malasana, which calls for deep hip flexion and ankle dorsiflexion. Warriors and Bhujangasana come before Savasana, and the close brings cat-cow and abdominal work. The practice assumes a good command of the Sun Salutation.Carla Gonçalves
The practice, step by step
- 1Nadi Shodhana, shoulders, twists and hip openers
- 2Sun Salutations with plank, chaturanga, upward dog, chair pose, Malasana and lunges
- 3Warriors, cobra, Savasana and a close with cat-cow and core
If it is your first time
If the Sun Salutation does not yet come with ease, it is better to choose another practice. To go ahead anyway: knees on the floor in the planks, a block under the buttocks in Malasana, and rests in child's pose without guilt.
If you already practise
Full chaturanga every time, warriors held for five breaths, and in Malasana, hands at the heart with the elbows pressing against the knees.
What you need
- mat
- block (optional)
- bolster (optional)
About Prana Yoga
Prana Yoga is BeYoga's own approach: a Hatha practice with conscious breathing from beginning to end, where each pose is built with alignment and the transition matters as much as the arrival. It works strength, mobility and attention at the same time.
