415 515 9940 Keren@chillasanayoga.com
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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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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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yogic 3-part breath

Yogic 3-Part Breath (dirga pranayama) creates a state of mental alertness while calming the body & mind. Dirga pranayama helps you learn how to breathe deeply. Extend the length of the exhalation to enhance the calming effect. Practice this breath lying down, sitting, standing, walking down the street, driving a car: any time or place whenever you need to practice a little chillasana.

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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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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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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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natarajasana

Natarajasana aka king of the dancers pose is a standing balance pose. This pose helps to improve balance, strengthen ankles, legs & glutes, opens hip flexors, releases tension in the quadriceps, stretches thighs, groin & abdomen and opens the chest & shoulders.

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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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