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Hatha Yoga
Gentle Flow (Hatha)
Carla's note
Gentle Hatha Yoga in seventeen minutes. It opens seated, with a hand on the heart, breathing and twists. Balasana and a stretch for the glutes prepare the hips and the lower back for Uttanasana and for a single slow Surya Namaskar, with plank and Adho Mukha Svanasana, where the priority is precision in entering and leaving each pose. It closes in Savasana and Anjali Mudra, and works as a recovery practice on days of fatigue.Carla Gonçalves
The practice, step by step
- 1Breathing and seated twists
- 2Child's pose, glutes, Uttanasana and one slow Sun Salutation with plank and downward dog
- 3Savasana and back to the hands at the heart
If it is your first time
Knees on the floor in plank and bent in downward dog. Nothing here needs to be forced; if a pose does not come, simply breathe in it.
If you already practise
Use it as a recovery practice: the focus stays on precision in every entry and exit, and Savasana can extend to ten minutes.
What you need
- mat
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.
