415 515 9940 Keren@chillasanayoga.com
private yoga classes by appointment

bhujangasana

cobra pose grounding * strengthens rotator cuff, shoulders, arms & chest  MUSCLES: serratus anterior * triceps brachii * gluteus maximus * hamstrings COUNTER POSES: supine twists * adho mukha svanasana * apanasana * balasana * supta baddha konasana   PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. SIGN UP for a class or workshop…

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marichyasana c

sage twist stretches & strengthens your abs * promotes healthy digestion * opens shoulders MUSCLES: obturator internus * piriformis * inferior gemellus * superior gemellus * erector spinae * rhombiods * splenius capitis * sternocleidomastoid PREP POSES: adho mukha svanasana * agnistambhasana * anjaneyasana * ardha baddha padmottanasana * dandasana * prasarita padottanasana a * paschimottansana *…

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prasarita padottanasana

standing spread-leg forward bend pose  BENEFITS: stimulates circulation in upper torso & head * stretches hamstrings & adductors MUSCLES: erector spinae * diaphragm * gluteus maximus * gluteus medius * adductor magnus * gracilis * popliteus * gastrocnemius * tibialis posterior * tibialis anterior * flexor hallucus longus * flexor digitorum longus * hamstrings (biceps femoris, …

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Research: yoga & women’s health

Participants who practiced 10 weeks of prenatal yoga experienced reduced depression severity by the end of the study. Yoga was safe for pregnant women & may have advantages in terms of greater acceptability than standard depression treatments. Yoga appeared to be useful for reducing anxiety toward childbirth & preventing an increase in symptoms of depression. A single session of yoga…

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malasana

garland pose, yogi squat grounding * improves flexibility in the groin * aids digestion * strengthens the lower back & the core MUSCLES: tibialis anterior * tibialis posterior * flexor digitorum *  flexor hallucis longus * flexor hallucis brevis * abductor  hallucis * abductor digiti minimi * quadratus plantae * lumbricals * levator ani * obturator…

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balasana

child’s pose stretches lower back * releases tension * counterpose for backbends  MUSCLES: tibialis anterior * hamstrings * diaphragm * extensor digitorum longus * peroneus tertius * peroneus brevis   PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. SIGN UP for a class or workshop today! RESOURCES Ashtanga Yoga: The Practice Manual ~David Swenson Yoga Anatomy ~Leslie Kaminoff &…

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adho mukha svanasana

Adho mukha svanasana aka downward facing dog pose or down-dog is a foundational pose that fosters introspection & calm. This inversion pose helps to strengthen the upper body; release stiffness in the shoulders; strengthen legs; lengthen hamstring & calf muscles; nd strengthen ankles.

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