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
Yoga Challenge
Carla's note
A twenty-minute sequence at a brisk pace, for those who already know Surya Namaskar well. After a seated warm-up with twists, the salutations follow one another with plank, Chaturanga Dandasana, Urdhva Mukha Svanasana, Bhujangasana and Utkatasana. Bhujangasana, done with minimal support from the hands, works the spinal extensors, and holding Utkatasana works the quadriceps and glutes isometrically. It ends in Savasana and Anjali Mudra, and is not recommended in the first weeks of practice.Carla Gonçalves
The practice, step by step
- 1Seated warm-up and twists
- 2Sun Salutations with plank, chaturanga, upward dog, cobra and chair
- 3Final Savasana and back to the hands at the heart
If it is your first time
In the early days, it is better to choose another practice of this length and leave this one for the second week. If you really want to try it: knees on the floor in every plank and never more than two salutations in a row.
If you already practise
In cobra, let the hands float a second above the floor to feel the back working, and hold chair pose until I say to come out, not before.
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.
