BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Sarvangasana
Carla's note
An advanced hour devoted to Sarvangasana, the shoulder stand. The preparation includes alignment, cat-cow, breathing and Nadi Shodhana, followed by twists, hips, plank, Uttanasana, Chaturanga Dandasana, lunges, warriors and Utkatasana. The inversion builds up through half shoulder stand, with a blanket under the shoulders to protect the cervical spine, the hips over the shoulders and the neck still. A balance and Savasana follow. Contraindicated with a neck injury, high blood pressure or glaucoma; the alternative is legs up the wall.Carla Gonçalves
The practice, step by step
- 1Alignment, cat-cow, breathing and Nadi Shodhana
- 2Twists, hips, plank, Uttanasana, chaturanga, lunges and warriors
- 3Chair pose, Sarvangasana, balance and Savasana
If it is your first time
For the shoulder stand, half shoulder stand with the hips supported in the hands is enough, or legs up the wall. Never turn the neck in the inversion.
If you already practise
Come up through half shoulder stand, stack the hips over the shoulders and hold for five to ten breaths; come down vertebra by vertebra.
What you need
- mat
- blanket (under the shoulders)
- 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.
