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Prana Yoga
Energising Yoga
Carla's note
A complete twenty-minute practice. The seated warm-up mobilises the shoulder girdle and the spine in rotation and side bending. Surya Namaskar is then built up from Marjaryasana-Bitilasana, Adho Mukha Svanasana, plank and Bhujangasana, with Virabhadrasana II, Viparita Virabhadrasana and Trikonasana, which call for external rotation of the femur and a lateral opening of the torso. The closing on the floor lengthens the hamstrings, includes a twist lying on your back and ends in Savasana.Carla Gonçalves
The practice, step by step
- 1Seated warm-up: shoulders, twists and side bends
- 2Cat-cow, downward dog, plank and cobra, building the Sun Salutation with warrior II, reverse warrior and Trikonasana
- 3Closing on the floor: hamstring stretch, supine twist and Savasana
If it is your first time
In chaturanga, knees on the floor: this is the “baby chaturanga” I mention in the video, and it is the right version to begin with. In downward dog, bend the knees; what matters is pushing the tailbone back, not straightening the legs.
If you already practise
Full chaturanga and upward dog without the knees down. In the warriors, sink the hips lower on the breath out and hold triangle for three breaths longer than I ask.
What you need
- mat
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.
