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

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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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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malasana

garland pose, yogi squat grounding * improves flexibility in the groin * aids digestion * strengthens the lower back & the core MUSCLES: tibialis anterior * tibialis posterior * flexor digitorum *  flexor hallucis longus * flexor hallucis brevis * abductor  hallucis * abductor digiti minimi * quadratus plantae * lumbricals * levator ani * obturator…

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