BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Mobility with Strength
Carla's note
Fifteen minutes at a brisk pace, intense for their length. The preparation is done kneeling, with twists, Balasana and hip mobility. The central work alternates stretching of the posterior chain, in the seated forward bend and in Uttanasana, with isometric load in plank and Utkatasana. Chaturanga Dandasana and Adho Mukha Svanasana complete the work for the shoulder girdle, before the seated close.Carla Gonçalves
The practice, step by step
- 1Twists, child's pose and hips, kneeling
- 2Plank, seated forward bend, Uttanasana and chair pose
- 3Chaturanga, downward dog and seated close
If it is your first time
It is intense for its length. Knees on the floor in the planks and a shallower chair pose. As an alternative, there is the gentle version of the same length.
If you already practise
Double the time in each plank and do chair pose with the heels lifted for the last three breaths.
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.
