BeYoga Online Studio
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Prana Yoga
Active Yoga
Carla's note
Surya Namaskar in twelve minutes, practised standing. The preparation stretches the shoulders and the sides of the torso and includes twists. The main work links Uttanasana, plank, Chaturanga Dandasana, Urdhva Mukha Svanasana and Adho Mukha Svanasana, alternating flexion and extension of the spine with load on the shoulder girdle. Utkatasana activates the legs before the return to Tadasana, and one full salutation closes the practice, in Anjali Mudra.Carla Gonçalves
The practice, step by step
- 1Standing stretches: shoulders, sides of the torso and twists
- 2Uttanasana, plank, chaturanga, upward dog and downward dog, linked together
- 3Chair and back to mountain pose, closing with one full Sun Salutation
If it is your first time
In the planks, knees on the floor. In Uttanasana, bend the knees until the hands reach the floor without effort. Move through the flow at your own speed; there is no need to keep up with mine.
If you already practise
Link each movement to a breath, with no pauses between poses, and do chaturanga without the knees down.
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.
