BeYoga Online Studio
This practice is part of the Online Studio
With a subscription: more than 120 practices with Carla, seven-day paths, tailored sessions and the journal.
Prana Yoga
Purvottanasana
Carla's note
An hour of moderate intensity built around Purvottanasana, the reverse plank. It opens with breathing, Nadi Shodhana, cat-cow and twists; the flow moves through plank, Uttanasana, Chaturanga Dandasana, Bhujangasana, lunges and Utkatasana. Navasana engages the hip flexors and the abdominal wall before the peak, which calls on shoulder extension, the triceps and the posterior chain to lift the pelvis. The tabletop variation, with the knees bent, shortens the lever. A balance and Savasana follow.Carla Gonçalves
The practice, step by step
- 1Breathing, Nadi Shodhana, cat-cow and twists
- 2Plank, Uttanasana, chaturanga, cobra, lunges and chair pose
- 3Boat pose, Purvottanasana, balance and Savasana
If it is your first time
A block to sit on during the breathing. In Purvottanasana, the tabletop version with the knees bent. Knees on the floor in the planks.
If you already practise
In Purvottanasana, legs straight, feet on the floor and the head dropping back, five breaths; in boat pose, legs straight.
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.
