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
Breath and Alignment
Carla's note
Five minutes centred on the alignment of the spine. It opens with seated twists, the chin drawn back and the spine lengthened, because axial lengthening always comes before rotation. It continues through plank, Balasana and Adho Mukha Svanasana, then Uttanasana, Utkatasana and Chaturanga Dandasana, which call on torso stability and the spinal extensors. It closes with the hands joined in front of the chest. Plank and Chaturanga Dandasana can be done with the knees down.Carla Gonçalves
The practice, step by step
- 1Twists with a long back
- 2Plank, child's pose and downward dog
- 3Uttanasana, chair pose and chaturanga, closing with the hands at the heart
If it is your first time
Knees on the floor in plank and chaturanga. In the twists, first grow tall, then twist.
If you already practise
Two rounds, the second guided by the breath alone.
What you need
- mat
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.
