BeYoga Online Studio
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Prana Yoga
Toning Flow
Carla's note
A twenty-three-minute flow of medium intensity, focused on muscular endurance. It opens kneeling, sitting on the heels, with shoulder mobility, twists and hip openers. The central block links Balasana, Adho Mukha Svanasana, plank, Uttanasana, Utkatasana, Chaturanga Dandasana and Urdhva Mukha Svanasana. The warriors, on each side, place an isometric load on the quadriceps and glutes of the front leg, before the seated close.Carla Gonçalves
The practice, step by step
- 1Root down, shoulders, twists and hip openers
- 2Child's pose, downward dog, plank, Uttanasana, chair pose, chaturanga and upward dog
- 3Warriors on each side and seated close
If it is your first time
Knees on the floor in the planks and chaturangas. In the warriors, a shorter stance and a higher position over the front leg.
If you already practise
Deeper warriors, held for five breaths; in chair pose, draw the abdomen in and hold until I say to come out.
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.
