BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Karkata Mudra
Carla's note
An advanced hour-long practice organised around Karkata Mudra, the crab gesture, with constant attention to the hands and to grounding. It opens with meditation, cat-cow, breathing and Nadi Shodhana; the main part moves through twists, hips, plank, Uttanasana, Chaturanga Dandasana and Adho Mukha Svanasana, followed by Bhujangasana and Virabhadrasana. The mudra and Ujjayi accompany the flow through to Savasana. The breath retentions are left out with high blood pressure or during pregnancy.Carla Gonçalves
The practice, step by step
- 1Meditation, cat-cow, breathing and Nadi Shodhana
- 2Twists, hips, plank, Uttanasana, chaturanga and downward-facing dog
- 3Cobra, warrior, Karkata Mudra and Savasana
If it is your first time
This is an advanced, long practice. To try it: knees on the floor in the planks, pauses in child's pose and no breath retentions.
If you already practise
Mudra and Ujjayi throughout the flow, and the breath retentions as I guide them.
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.
