BeYoga Online Studio
This practice is part of the Online Studio
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Hatha Yoga
Energy and Mobility
Carla's note
A thirty-six-minute, low-intensity practice with an extended preparation. It begins seated, aligning the spine, moves on to Marjaryasana-Bitilasana, which mobilises the spine in flexion and extension, and includes Nadi Shodhana. Twists and hip openers come before a Sun Salutation with plank, Uttanasana, Chaturanga Dandasana, Utkatasana, Adho Mukha Svanasana, Urdhva Mukha Svanasana and Bhujangasana. The slow pace puts precise alignment first. It ends in Savasana.Carla Gonçalves
The practice, step by step
- 1Seated alignment, cat-cow, breathing and Nadi Shodhana
- 2Twists and hip openers, plank, Uttanasana, chaturanga, chair pose
- 3Downward and upward dog, cobra, Savasana
If it is your first time
Every plank with the knees on the floor. It is a slow practice and easy to follow; if you lose your place, come back to the breath.
If you already practise
The work lies in the precision of each pose and in making the most of the whole Savasana.
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.
