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Prana Yoga
Prana Yoga: Strength and Power
Carla's note
Fourteen minutes of strength and power on your feet, starting from Tadasana. The preparation mobilises the shoulders and includes twists. The sequence of plank, Adho Mukha Svanasana, Uttanasana, Urdhva Mukha Svanasana and Chaturanga Dandasana works the shoulder girdle and the stabilisation of the trunk. Malasana and Utkatasana concentrate the load on the lower limbs, the first in deep flexion of the hips and knees, the second through isometric work of the quadriceps and glutes, before the return to Tadasana.Carla Gonçalves
The practice, step by step
- 1Mountain pose, shoulders and standing twists
- 2Plank, downward dog, Uttanasana, upward dog and chaturanga
- 3Malasana, chair pose and back to mountain pose
If it is your first time
Knees on the floor in the planks and a block under the buttocks in Malasana. In chair pose, less depth and more time.
If you already practise
Add a side plank after each chaturanga and hold Malasana with the hands at the heart for ten breaths.
What you need
- mat
- block (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.
