BeYoga Online Studio
This practice is part of the Online Studio
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Hatha Yoga
Full Body Flow
Carla's note
Half an hour of whole-body work at low intensity. The opening brings together shoulders, twists, Nadi Shodhana and hip mobility. The salutations unfold at a slow pace, with plank, Adho Mukha Svanasana, Uttanasana, Chaturanga Dandasana, Utkatasana, Urdhva Mukha Svanasana and Bhujangasana, which leaves room to refine the transitions and sustain Ujjayi breathing. Lunges and a long Savasana follow, in a practice I recommend as a weekly foundation.Carla Gonçalves
The practice, step by step
- 1Shoulders, twists, Nadi Shodhana and hips
- 2Plank, downward dog, Uttanasana, chaturanga, chair pose, upward dog and cobra
- 3Lunges, Savasana and closing in gratitude
If it is your first time
Knees on the floor in the planks and a bolster under the knees in the lunges. Everything moves at a pace that is easy to follow; if you fall behind, you can skip a round.
If you already practise
Works well as a technique practice: refine the transitions, breathe Ujjayi and stay for the whole Savasana.
What you need
- mat
- bolster (optional)
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.
