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

parsvottanasana

intense side stretch, standing asymmetrical forward bend stretches hips, hamstrings & back MUSCLES: erector spinae * gluteus medius * hamstrings * quadriceps * gastrocnemius * soleus * latissimus dorsi * teres major * teres minor * serratus anterior * infraspinatus * deltoid * subscapularis * rhomboids * trapezius NOW is the time for yoga!   PRACTICE CHILLASANA VIDEO…

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salamba sarvangasana

supported shoulderstand MUSCLES: levator scapulae * rhombiods * trapezius * infraspinatus * deltoid * triceps brachii * splenius capitis * splenius cervicis PROCEED WITH CAUTION: Contraindications: acute glaucoma avoid all inversions  Adverse events associated with this pose have been reported: vertebral artery occlusion NOW is the time for yoga!   PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our…

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adho mukha vrksasana

Adho mukha aka vrksasana handstand is an inversion and arm balancing pose that helps energize the body, build confidence, hones attention & focus, shifts perspective, strengthens upper body and reverses effects of gravity on spine

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urdhva prasarita ekapadasana

standing split   cultivates balance * shifts perspective * stretches (standing leg) & strengthens (lifted leg) the hamstrings * strengthens glutes (lifted leg)  MUSCLES: glutes * hamstrings PREP POSES: parsvottanasana * supta virasana * virabhadrasana C * high lunge * 3-legged down-dog 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…

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apasana

knees to chest pose, wind relieving pose relieves stiffness, misalignment & discomfort in lower back * releases abdominal gas * relieves menstrual cramps  COUNTER POSE: twists 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…

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anjaneyasana

low lunge  stretches hip flexors & quadriceps *  opens chest, back & shoulders * lengthens spine PREP POSES: adho mukha svanasana * anahatasana * apanasana * ardha uttanasana* bhujangasana * bidalasana * urdhva hastasana * urdhva mukha svanasana * utkatasana * uttanasana COUNTER POSES: adho mukha svanasana * balasana * uttanasana NOW is the time for yoga!…

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paschimottanasana

seated forward fold/bend lengthens spine * calming MUSCLES: gastrocnemius * hamstrings * gluteus maximus * erector spinae MODIFICATIONS: Be mindful of body alignment: bend your knees, extend through the spine & lift your chest Can’t reach feet? Use a yoga strap PROCEED WITH CAUTION: If you have problems with any intervertebral discs, be careful of all straight-leg seated forward…

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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…

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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 *…

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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…

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