BeYoga Online Studio
This practice is part of the Online Studio
With a subscription: more than 120 practices with Carla, seven-day paths, tailored sessions and the journal.
Hatha Yoga
Yoga and Flexibility
Carla's note
An opening practice for the hips, the hamstrings and the spine. It begins kneeling, sitting on the heels, with mobility for the spine and shoulders, and moves on to a seated forward bend, lunge, Malasana and gentle Surya Namaskar. The lunge stretches the hip flexors, the forward bends lengthen the posterior chain, and Malasana calls for deep hip flexion and ankle dorsiflexion. Utkatasana, Balasana and Virabhadrasana complete the sequence, which closes seated.Carla Gonçalves
The practice, step by step
- 1Spine and shoulder mobility, sitting on the heels
- 2Seated forward bend, lunge, Malasana and gentle Sun Salutations
- 3Chair, child's pose and warrior, closing seated
If it is your first time
Always keep the knees bent in the forward bends: the spine is grateful for it and the backs of the legs still open. In Malasana, if the heels lift, a block or a low chair can serve as a seat.
If you already practise
In each forward bend, grow tall on the breath in and fold on the breath out, without pulling with the arms. It is worth staying longer in Malasana and letting the weight sink into the heels.
What you need
- mat
- block or chair (optional)
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.
