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Hatha Yoga
Strengthen the Spine
Carla's note
Five minutes of Hatha Yoga that wake up and strengthen the back. It begins sitting on the knees, with one hand on the chest and the other on the belly, and shoulder rolls that open the chest. On all fours, the back moves with the breath, then waves between downward dog and plank on the knees build strength in the shoulders and the core. It goes on with the knee drawn to the nose, Utkatasana and a short Sun Salutation with Chaturanga and upward dog, and closes standing, with the hands to the heart.Carla Gonçalves
The practice, step by step
- 1Sitting on the knees: breath and shoulder rolls
- 2All fours, downward dog and waves to plank
- 3Knee to nose, Utkatasana and a short Sun Salutation
If it is your first time
Knees on the floor in plank and in Chaturanga, and steps instead of jumps.
If you already practise
Straight legs in the plank waves and a slow, controlled Chaturanga.
What you need
- mat
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.
