BeYoga Online Studio
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Prana Yoga
Sun Salutation for All Levels
Carla's note
Surya Namaskar in sixteen minutes, with the sequence broken down pose by pose. It opens by observing the breath with the hands resting on the body, and the preparation focuses on the shoulders and hips, the joints most in demand in the transitions between Uttanasana, plank and Chaturanga Dandasana. Each transition has a supported variation, so the alignment can be kept without breaking the rhythm of the breath. It closes in Savasana.Carla Gonçalves
The practice, step by step
- 1Breathing with the hands on the body, shoulders and hips
- 2Sun Salutation: Uttanasana, plank, chaturanga, chair pose and upward dog
- 3Savasana and closing
If it is your first time
A chair in the class can be used for support; knees on the floor in chaturanga. This is the best practice for learning the sequence calmly.
If you already practise
Final rounds without the knees down, with the breath setting the pace.
What you need
- mat
- chair (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.
