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
Short Sun Salutation (III)
Carla's note
A short Surya Namaskar in five minutes. It starts in Tadasana, raising the arms and opening the chest, and moves through the sequence with plank and Adho Mukha Svanasana, which engage the shoulder girdle and lengthen the posterior chain. It closes with Vrksasana, a one-legged balance that asks for stability in the standing hip and external rotation of the femur of the bent leg, before the return to Tadasana. It works as an all-round activation before you leave home.Carla Gonçalves
The practice, step by step
- 1Mountain pose, arms up and chest opening
- 2Sun Salutation with plank and downward-facing dog
- 3Tree pose and back to mountain pose
If it is your first time
Knees on the floor in plank and, in tree pose, the foot at the ankle. No rush, at your own pace.
If you already practise
Repeat the salutation three times and hold tree pose for five breaths on each side, with the arms up.
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.
