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Prana Yoga
Garudasana: Short Version
Carla's note
The short version of the Garudasana practice, in seventeen minutes. It opens with Nadi Shodhana and a warm-up with shoulder work, twists and core. Setu Bandhasana, Adho Mukha Svanasana, plank, Chaturanga Dandasana and Utkatasana prepare the shoulder girdle and the legs, and Virabhadrasana leads into the peak pose. Garudasana, done on each side, calls for adduction and internal rotation of the hips, spreading of the shoulder blades and balance on the bent standing leg, with the gaze fixed on one point.Carla Gonçalves
The practice, step by step
- 1Nadi Shodhana and a warm-up of shoulders, twists and core
- 2Bridge, downward dog, plank, chaturanga and chair
- 3Warrior and Garudasana, the eagle balance, on each side
If it is your first time
In eagle pose, it is enough to cross the legs and let the top foot touch the floor beside you, or to keep the arms uncrossed and hug the shoulders. The gaze rests on a fixed point.
If you already practise
In eagle pose, sink lower on the standing leg and bring the elbows closer to the chest; try to leave the pose without coming apart, opening slowly into warrior III.
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.
