BeYoga Online Studio
This practice is part of the Online Studio
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Hatha Yoga
Quick Workout
Carla's note
Eighteen minutes of continuous, high-intensity full body work. The seated warm-up prepares the shoulders, hips and glutes. A linked sequence of plank, Adho Mukha Svanasana, Uttanasana, Chaturanga Dandasana and Urdhva Mukha Svanasana follows, working the shoulder girdle, the triceps and the stability of the torso. Bhujangasana strengthens the spinal extensors, Utkatasana and Virabhadrasana focus the load on the quadriceps and glutes, and the seated closing is short.Carla Gonçalves
The practice, step by step
- 1Warming up the shoulders, hips and glutes, seated
- 2Plank, downward dog, Uttanasana, chaturanga and upward dog, linked together
- 3Cobra, chair and warrior, and a short seated closing
If it is your first time
Knees on the floor in every plank and chaturanga, and rest in child's pose whenever you need to. In your first week of practice, it is better to leave this one for later.
If you already practise
Hold the planks to the end of each count and do chaturanga without the knees down. In chair pose, lower until the thighs are almost parallel to the floor.
What you need
- mat
About Hatha Yoga
Hatha holds the poses for longer, with attention to alignment and breath. It is the foundation of everything else: less rhythm, more listening.
