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.
Prana Yoga
Neck and Shoulders
Carla's note
Five minutes seated, on the mat or on a chair. After aligning the spine and rolling the shoulders, the work moves to the neck, with the chin drawn to the chest, side tilts and rotations, without forcing the range of movement. Opening the arms and chest, with the shoulder blades drawn together, activates the rhomboids and counters the forward rounding of the shoulders that comes with working at a computer. It closes with the hands in Anjali Mudra.Carla Gonçalves
The practice, step by step
- 1Align the spine and roll the shoulders
- 2Neck: chin to chest, sides and rotations, without straining the neck
- 3Open the arms and chest, closing with the hands at the heart
If it is your first time
Small, slow movements, and in the neck rotations, avoid taking the head back. Use a chair if that is more comfortable.
If you already practise
Do the sequence twice, then finish with ten breaths with the shoulder blades drawn together.
What you need
- mat or chair
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.
