5 Movements of Prana - Visual Examples

Published June 2025

Above is an example of too much samana, an over exaggeration of contraction inwards into the core, traveling into the shoulders and hips, there’s even under extension though the base of my heels. The bottom is a more accurate look at “plank” or dandasana. The photos seen in these examples were taken at the beginning and end of my 200 hour teacher training in 2021.

If you’ve read the 5 Movements of Prana post, you should know what posture this is..

hint: it’s the same as all the single examples! This an example of enhanced samana. By cultivating greater engagement of the core, hips, and thighs the shape can feel more supported, creating harmony between energy flows.

This shows how misplaced effort and over engagement actually deterred from udana properly being fulfilled. I was try to force my expression up, craning my neck to do so. The second photo shows a more aligned variation of low cobra or Bhujangasana. As you can see while my gaze is not as far up, however you can see the “up and out” expression without placing unnecessary stress on spine, muscles, and joints,

Keep in mind, that even though udana is “up and out”, that doesn’t always mean your head! Like in handstand or Ahdo Muhka Vrksasana, when it’s the feet and toes that are this final expression of energy flow!