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Prana Yoga
Natarajasana
Carla's note
A practice built around Natarajasana, the dancer's pose. The seated preparation works the shoulders, twists and hips; then comes a block of plank, Uttanasana, Chaturanga Dandasana, Adho Mukha Svanasana and Utkatasana, and lunges that stretch the hip flexors. The peak pose combines extension of the hip and the thoracic spine while standing on one leg, with the foot pressing into the hand. It requires stability in the standing hip and a gaze fixed on one point.Carla Gonçalves
The practice, step by step
- 1Shoulders, twists and hip opening, seated
- 2Plank, Uttanasana, chaturanga, downward dog and chair pose
- 3Lunges to open the front of the hips and Natarajasana on each side
If it is your first time
In dancer's pose, the hand holds the foot on the same side and the gaze stays fixed on one point; if the hand does not reach the foot, you can use a strap or simply balance on one leg with the knee bent. Falling is part of it.
If you already practise
In dancer's pose, open the chest further, press the foot into the hand and try the version with both hands holding the foot from overhead.
What you need
- mat
- strap (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.
