BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Total Conditioning
Carla's note
A twenty-five-minute practice at a moderate pace that works the legs, core, back muscles and balance. It opens with conscious breathing, shoulder mobility and twists. Marjaryasana-Bitilasana, Adho Mukha Svanasana and plank prepare the Surya Namaskar with Virabhadrasana, where the work on strength and stability of the torso is concentrated. A seated forward bend lengthens the posterior chain before a balance pose, and the sequence closes in Savasana, returning to the breath.Carla Gonçalves
The practice, step by step
- 1Conscious breathing, shoulder mobility and twists
- 2Cat-cow, downward dog, plank and Sun Salutations with warrior
- 3Seated forward bend, balance and Savasana
If it is your first time
Knees on the floor in the planks, and pauses in child's pose. In the balance, one hand on the wall or on a chair. Doing half of it well is worth more than doing all of it in a rush.
If you already practise
Add one breath to each pose I hold and, in the seated forward bend, let the torso lower by its own weight alone, without using the arms.
What you need
- mat
- 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.
