Free practice
Energising Morning
Carla's note
Thirty-five minutes of morning practice at an advanced level. It begins in Tadasana, with standing side bends and twists that prepare the spine for load. The Sun Salutations include plank, Chaturanga Dandasana, Urdhva Mukha Svanasana, Utkatasana and Bhujangasana, with growing demands on the shoulder girdle and the lower limbs. It closes with a balance, Savasana and breathing guided by the touch of the hands on the body.Carla Gonçalves
The practice, step by step
- 1Mountain pose, side bends and standing twists
- 2Sun Salutations with plank, chaturanga, upward dog, chair pose and cobra
- 3Balance, Savasana and breathing with the hands on the body
If it is your first time
This is an advanced practice; if you are just starting, the right choice is the Short Morning Practice. To go ahead anyway: knees on the floor in the planks, and rests in child's pose.
If you already practise
Full chaturanga, and chair pose held for five breaths. In the balance, close the eyes for one breath at a time.
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.
