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

svarga dvijasana

bird of paradise balancing pose * opens hips * strengthens core & back muscles * lengthens hamstrings  PREP POSES: vrksasana PROCEED WITH CAUTION: Be mindful of body alignment. Keep the foot of the supporting leg pointed forward with toes spread and knee stacked over the ankle. Contract the quadriceps in both legs contracted to support the hamstrings…

Read More >

garudasana

  eagle pose improves balance * strengthens inner thighs & ankles * stretches calves & upper back MUSCLES: trapezius * infraspinatus * teres minor * teres major * pronator teres* latissimus dorsi * serratus anterior * gluteus medius * adductor magnus * tensor fasciae latae * quadratus lumborum * pronator quadtratus PREP POSES: ashta chandrasana * bidalasana *…

Read More >

ardha baddha padmasana

bound half lotus pose releases the muscles between the vertebra * relieves backaches * opens chest & shoulders   PREP POSES: adho mukha svanasana * agnistambhasana * arda uttanasana * gomukhasana * janu sirsasana * padmasana * parsvottansana * paschimottanasana * tadasana * uttanasana * vrksasana COUNTER POSES: adho mukha svanasana * tadasana * urdhva mukha svanasana…

Read More >

Backbends

Backbends are thought to be beneficial for counteracting symptoms of depression due to the opening of the chest which counteracts the tendency for the shoulders & chest to collapse downward. Chest expansion allows more oxygen to flow in to the lungs for deeper breathing. Backbends are associated with changes in ANS activity: increased vagal tone & slower heart rate.

Read More >

halasana

plow pose  MUSCLES: soleus * gastrocnemius * hamstrings * trapezius * triceps brachii * spinal extensors PREP POSES: adho mukha svanasana  * arda uttanasana * bidalasana * dandasana * prasarita padottanasana c * salamba sarvangasana * setu bandhasana * uttanasana COUNTER POSES: adho mukha svanasana * matsyendrasana * savasana * viparita karani PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe…

Read More >

urdvha danurasana

 wheel pose backbend    MUSCLES: hamstrings * quadriceps * gluteus maximus * psoas major * illiacus * rectus abdominus * deltoid * triceps brachii * anconeus 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 &…

Read More >

salabhasana

 locust pose increases flexibility & strengthens the arms, chest, shoulders & back * opens chest * increases lung capacity MUSCLES: soleus * hamstrings * gluteus maximus  * serratus anterior * erector spinae * deltoid * triceps brachii 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…

Read More >

dhanurasana

 bow pose  MUSCLES: semitendinosus * semimembranosus) * adductor magnus * gluteus maximus * pectoralis minor * deltiod * flexor carpi radialis * flexor carpi ulnaris * palmaris longus * pronator teres PREP POSES: adho mukha svanasana * ashta chandrasana * bhujangasana * bidalasana * pursvottansana * salambhasana a/c * setu bandhasana * urdhva mukha svanasana *…

Read More >

Hip-openers

Between work & commuting to work, many of us sit for several hours a day. Depression & stress can exacerbate the effects of sitting because our bodies naturally contract & curl inward to protect our vital organs like in the fetal position. A sedentary lifestyle & emotional state can lead to an imbalance & tightness in our hips: shortened hip flexor’s, weakened hip extensors & overworked hamstrings.

Read More >