BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Gentle Flow (Vinyasa)
Carla's note
Forty-two minutes of slow vinyasa at intermediate level. It opens with Nadi Shodhana with mudras and a long preparation of the shoulders, twists and hips. The main work moves through Uttanasana, plank, Chaturanga Dandasana, Utkatasana, Adho Mukha Svanasana and Urdhva Mukha Svanasana, joined by lunges, Virabhadrasana and Bhujangasana, a spinal extension lying face down. The slow pace favours the coordination of movement and breath, and Savasana is kept in full.Carla Gonçalves
The practice, step by step
- 1Nadi Shodhana with mudras, shoulders, twists and hips
- 2Uttanasana, plank, chaturanga, chair pose, downward-facing and upward-facing dog
- 3Lunges, warrior, cobra, Savasana and cat-cow
If it is your first time
Knees on the floor in the planks and a bolster in the hip openers. The pace is slow, which leaves time to understand each pose.
If you already practise
It works as a practice for technique and breathing; stay for the full Savasana.
What you need
- mat
- bolster (optional)
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.
