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

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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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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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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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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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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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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