BeYoga Online Studio
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Prana Yoga
Strength and Mobility
Carla's note
Twenty-seven demanding minutes of strength and mobility. The seated preparation covers twists, shoulders and hips. The central block links Adho Mukha Svanasana, plank, Uttanasana, Chaturanga Dandasana, lunges and Urdhva Mukha Svanasana, and culminates in Utkatasana, with isometric load on the quadriceps and the spinal extensors. After Savasana, cat-cow mobilises the spine in flexion and extension.Carla Gonçalves
The practice, step by step
- 1Twists, shoulders and hips, seated
- 2Downward dog, plank, Uttanasana, chaturanga, lunges and upward dog
- 3Chair pose, Savasana and cat-cow to release the spine
If it is your first time
Planks and chaturangas with the knees on the floor. In the lunges, the back knee rests on the mat. Nothing should be forced: strength comes with repetition, not with the effort of a single day.
If you already practise
Hold chair pose for five breaths each time it comes, and hold each lunge with the back knee lifted.
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.
