BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Gentle Surya Namaskar
Carla's note
A gentle Surya Namaskar in four minutes. It starts in Tadasana with the chest opening, folds down to Uttanasana and moves through plank, Chaturanga Dandasana, Urdhva Mukha Svanasana and Adho Mukha Svanasana, passing through Utkatasana before returning to Tadasana. The sequence alternates flexion and extension of the spine and works the shoulder girdle and quadriceps. With the knees on the floor in Chaturanga, the torso keeps its alignment with a lighter load.Carla Gonçalves
The practice, step by step
- 1Mountain pose and chest opening
- 2Uttanasana, plank, chaturanga, upward and downward dog
- 3Chair pose and back to mountain pose
If it is your first time
Knees on the floor in chaturanga and bent in downward dog.
If you already practise
Repeat three times, the last at the pace of the breath.
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.
