BeYoga Online Studio
This practice is part of the Online Studio
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Hatha Yoga
Rebalance Body and Mind
Carla's note
A practice of almost half an hour that builds in intensity. It begins seated, with spinal alignment, shoulder mobility, twists and hip opening. The main work brings together Uttanasana, plank, Utkatasana, Adho Mukha Svanasana, Urdhva Mukha Svanasana, Bhujangasana and Chaturanga Dandasana, alternating flexion and extension of the spine with a growing load on the arms. Core work prepares the stability of the torso that the final balance requires, and the practice closes seated.Carla Gonçalves
The practice, step by step
- 1Seated alignment, shoulders, twists and hip opening
- 2Uttanasana, plank, chair, downward and upward dog, cobra and chaturanga
- 3Core work and a final balance, closing seated
If it is your first time
In the planks, knees on the floor. In chair pose there is no need to go so low: what matters is the weight in the heels. In the final balance, a hand on the wall.
If you already practise
Stay longer in each plank and, in the final balance, try closing the eyes for one breath. Between poses, Ujjayi breathing.
What you need
- mat
- bolster (optional)
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.
