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

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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utthita hasta padangustasana

extended hand-toe pose balance * develops focus, confidence & balance * lengthens leg muscles * strengthens the feet & ankles, legs, hips & core muscles * stabilizes ankles * improves flexibility in hips MUSCLES: deltoid * pronator teres * flexor carpi radialis * flexor carpi ulnaris * palmaris longest * psoas major * iliacus * hamstrings * …

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