BeYoga Online Studio
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Prana Yoga
Energetic Sun Salutation
Carla's note
A complete Surya Namaskar in six minutes, at a lively pace and without breaking the sequence down. It starts from Samasthiti with the first breath and moves through Uttanasana, lunge, plank, Chaturanga Dandasana, Urdhva Mukha Svanasana and Adho Mukha Svanasana. It ends with Utkatasana and the return to Tadasana. It is meant for those who already know the sequence well; for learning it, there is the beginners' version.Carla Gonçalves
The practice, step by step
- 1Mountain pose and first breath in Samasthiti
- 2Sun Salutation: Uttanasana, lunge, plank, chaturanga, upward and downward dog
- 3Chair pose and back to mountain pose
If it is your first time
If you do not yet know the sequence well, it is best to begin with the beginners' version. Here, keep the knees on the floor in chaturanga and the back knee down in the lunges.
If you already practise
Repeat the sequence three times in a row, the last one guided only by the breath.
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.
