415 515 9940 Keren@chillasanayoga.com
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Library

Check out some of these books for more information about Yoga & Mental Health: YOGA  PRACTICE 30 Essential Yoga Poses ~Judith Lasater Ashtanga Yoga: The Practice Manual ~David Swenson Kripalu Yoga: A Guide to Practice On & Off the Mat ~Richard Faulds Yoga Anatomy ~Leslie Kaminoff & Amy Matthews Yoga Nidra: The Meditative Heart of…

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Twists

Twists or revolved (parivrtta) yoga poses can be practiced: standing, seated, reclined (supta) and inverted. Twisting poses help keep the spine healthy by squeezing and rehydrating the spongey disks between the vertebrae which tend to get compressed with age. Twists help to balance energy and relax the nervous system.

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ustrasana

USTRASANA aka camel pose is a backbend and chest opener. Practice this posture when you need to boost your mood & increase energy. Other benefits: lengthens quadricep & hamstring muscles; strengthens back muscles; opens shoulders & chest; increases lung capacity; and stimulates the thymus gland which plays a role in immune function.

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bakasana

Bakasana, also known as crow or crane pose is an arm balancing pose that helps to build confidence, balance and strength. Other benefits of the pose: strengthens shoulders, arms, wrists & core muscles and massages organs of the abdomen.

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janu sirsasana

Janu sirsasana aka head-to-knee pose is a restorative seated yoga pose that helps to re-energize the body. The pose stretches the ascending and descending colon which helps digestion and elimination.

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Helpful Websites

American Psychiatric Association American Psychological Association (APA) Anxiety Disorders Association of America (ADAA) Centers for Disease Control (CDC) Depression & Bipolar Support Alliance (DBSA) Mental Health America (MHA) Find help in San Francisco National Ayurvedic Medical Association (NAMA) National Alliance for the Mentally Ill (NAMI) National Institute of Mental Health (NIMH) PsyCom Psych Central Psychology Today Substance Abuse & Mental Health Services Administration (SAMHSA)…

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Pranayama: Just Breathe

Just Breathe. We do it all day without thinking about it. Our autonomic nervous system takes care of our breathing without us having to think about it like a car on autopilot. Pranayama is simply taking control of our breath like we do when driving and override the car’s autopilot by taking control to tap on the brakes or step on the gas pedal to handle road conditions to be able to go with the flow of traffic. Pranayama practice gives us the ability to speed up or slow down our breath to help navigate our moods to find balance, energy or a sense of calm despite the potholes, detours and obstacles we encounter on the road of life.

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supta padangustasana

reclining hand-to-big-toe pose, hamstring stretch stretches & tones hamstrings * strengthens abdominal muscles * increases circulation in digestive system * prepares body for sitting, kneeling & standing postures MODIFICATIONS: Tight hamstrings?  Use a yoga strap looped around the instep of the foot of your lifted leg. Restorative: Practice pose with hips at a doorframe with 1…

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Ocean-sounding Victory Breath

Ocean-sounding victory breath (ujjayi) is a staple breathing exercise (pranayama) in yoga. Ujjayi can be practiced in a comfortable seated position, lying down or throughout a yoga asana sequence. Ujjayi both calms and energizes the body to create a state of mental alertness. The sound made while practicing ujjayi is similar to ocean waves which makes it easy for you to mentally transport yourself to the beach anytime and experience the calm it produces.

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eka pada raja kapotasana

one-legged pigeon hip-opener * releases tension in the hips * lengthens spine * opens shoulders * aids in sensory withdrawl * quiets mind to prepare for meditation MUSCLES: quadriceps * tensor fasciae latae * gluteus maximus  * illiacus * psoas major * rectus abdominus * external oblique * serratus anterior * spinal extensors * triceps brachii…

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