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Hatha Yoga
Harmonise Body and Mind
Carla's note
A five-minute Hatha Yoga sequence that opens the chest and the front of the shoulders. It begins kneeling, with the fingers interlaced behind the back and the forehead, then the crown of the head, to the floor, and rests in Adho Mukha Virasana. Downward dog, plank and a vinyasa follow, then Uttanasana with the hands behind the back and low lunges with the chest opening on each side. It closes lying on the front with the chest lifted and slowly unrolling to sitting.Carla Gonçalves
The practice, step by step
- 1Kneeling: hands behind the back and forehead to the floor
- 2Downward dog, plank and vinyasa
- 3Low lunges with chest opening and chest lift lying on the front
If it is your first time
Without forcing the shoulders in the arm stretches, and knees on the floor in Chaturanga.
If you already practise
Hold each chest opening for three breaths and jump the feet to the hands.
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.
