BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Marichyasana
Carla's note
An advanced hour-long practice focused on Marichyasana, the seated twist. It opens with cat-cow, breathing, Nadi Shodhana and mudras. The preparation moves through hips, twists, Uttanasana, plank, Chaturanga Dandasana, Utkatasana, lunges and Malasana, which works the deep hip flexion the bent leg requires. After Virabhadrasana, the twist is built with axial lengthening on the inhalation and rotation on the exhalation, with the hands bound behind the back or the arm wrapped around the knee. It closes in Savasana.Carla Gonçalves
The practice, step by step
- 1Cat-cow, breathing, Nadi Shodhana and mudras
- 2Hips, twists, Uttanasana, plank, chaturanga, chair pose, lunges and Malasana
- 3Warrior, Marichyasana and Savasana
If it is your first time
In Marichyasana, hug the knee with the arm instead of binding the hands behind you, and sitting on a block helps. Knees on the floor in the planks.
If you already practise
Bind the hands behind the back in the twist, lengthen on the inhalation before turning on the exhalation; five breaths on each side.
What you need
- mat
- block (optional)
- 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.
