BeYoga Online Studio
This practice is part of the Online Studio
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Prana Yoga
Dynamic Flow
Carla's note
A continuous, high-intensity flow with no long pauses. It opens with seated Nadi Shodhana and mobilisation of the shoulders and hips. The main work is linked rounds of Surya Namaskar, with Adho Mukha Svanasana, plank, Chaturanga Dandasana, Urdhva Mukha Svanasana, Uttanasana and Utkatasana, which call for stability of the torso and strength in the triceps and quadriceps. It includes Virabhadrasana and closes seated, in Anjali Mudra, with Ujjayi breathing linking each movement to a phase of the breath.Carla Gonçalves
The practice, step by step
- 1Seated Nadi Shodhana and opening of the shoulders and hips
- 2Linked Sun Salutations: downward dog, plank, chaturanga, upward dog, Uttanasana and chair
- 3Warrior and a seated closing, with the hands at the heart
If it is your first time
This is an intense practice. Every plank and chaturanga with the knees on the floor, and rest in child's pose whenever the breath speeds up. Skipping a Salutation is perfectly fine.
If you already practise
Ujjayi breathing from beginning to end, with each movement linked to a breath in or a breath out. For more challenge, hold chair pose for five breaths each time you pass through it.
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.
