BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Utthita Hasta Padangusthasana
Carla's note
An advanced hour devoted to Utthita Hasta Padangusthasana. The opening brings together breathing, Nadi Shodhana, cat-cow, twists and hips. Plank, Uttanasana, Chaturanga Dandasana, lunges, Utkatasana and salutations follow, lengthening the hamstrings and mobilising the hip flexors. Virabhadrasana and Trikonasana stabilise the standing leg before the balance. At the peak, the leg extends only as far as the spine keeps its axial length, then opens out into abduction with the gaze to the opposite side.Carla Gonçalves
The practice, step by step
- 1Breathing, Nadi Shodhana, cat-cow, twists and hips
- 2Plank, Uttanasana, chaturanga, lunges, chair pose and salutations
- 3Warrior, Trikonasana, Utthita Hasta Padangusthasana and closing
If it is your first time
The version with the knee bent and the hand on the knee is enough, or a strap around the foot; a hand on the wall helps. Knees on the floor in the planks.
If you already practise
In the balance, extend the leg only as far as the spine stays straight, then open it to the side with the gaze to the opposite side.
What you need
- mat
- strap (optional)
- 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.
