415 515 9940 Keren@chillasanayoga.com
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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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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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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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hanumanasana

monkey pose; split MUSCLES: gastrocnemius * hamstrings * rectus femoris * sartorius * pectineus * tensor fasciae latae * adductor longus * gracilis * gluteus maximus  * psoas major * pectoralis major PREP POSES:  anjaneyasana * arda uttanasana * ashta chandrasana * bhujangasana * eka pada raj kapotanasana * janu sirsasana * parsvottanasana * supta padangusthasana *…

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trikonasana

triangle pose MUSCLES: triceps brachii * internal oblique* gluteus medius * tensor fasciae latae * piriformis * sartorius VARIATIONS: BADDHA (bound) TRIKONASANA: opens chest & shoulders. Strengthens legs. Lengthens your sides PARIVRTTA (revolved) TRIKONASANA: increases flexibility & strengthens hamstrings NOW is the time for yoga!   PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. SIGN UP for a class…

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vrksasana

tree pose grounding * centering * improves balance * improves focus & concentration * increases stability * increases flexibility in hips & groin * strengthens leg muscles MUSCLES: psoas minor * iliacus * pectineus * quadriceps (rectus femoris, vastus medialis, vastus lateralis) * piriformis * superior gemellus * inferior gemellus * obturator internus * gluteus…

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pincha mayurasana

elbow stand, feathered peacock pose opens shoulders * builds arm strength MUSCLES: spinal extensors * gluteus maximus * triceps brachii NOW is the time for yoga!   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 & Amy…

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