Child’s Pose is like a warm cup of tea.  It is healing, soothing, and calming.  You can practice this pose in the morning to gently awaken your body, mind and soul.  And, just as effectively, you can practice Child’s Pose before you go to bed tonight.  This is especially helpful if you have an active mind and it feels like your wheels just won’t stop turning.


Child’s Pose (Balasana)

  • Kneel on the center of your mat.
  • Bring your knees as wide as your mat and your big toes into touch, so the shoelace side of your feet is facing down.
  • Exhale and walk your arms forward toward the front edge of your mat.
  • Relax your torso in between your thighs.
  • Release your forehead onto your mat *
  • Press your hips toward your heels.
  • Actively reach your fingertips away from the crown of your head and spread your fingers wide.
  • Lift your forearms and elbows off your mat to activate your shoulders and triceps.
  • Soften your shoulders away from your ears and down your back.
  • Hold and breathe for several rounds of breath.



For individuals with neck or shoulder injuries, place a rolled up towel or block underneath your forehead for additional torso support.

For individuals with tight hips, place a towel between backs of thighs and calves.

For individuals with knee injuries, it may be best to avoid Child’s Pose.



Easy Child’s Pose is achieved with relaxed arms and bent elbows.  Bring forearms or stacked hands underneath your forehead for additional support.



Gently stretches the hips, ankles, thighs, and spine.

Warms the shoulders and arms.

Slows the heart rate and brings the body into a calm, restful state.

Helps to relieve neck and back pain.



Calms the mind and awakens the subtle body.



Child’s Pose helps us to connect to our sixth chakra, also known as Ajna or our third eye center.  This chakra is located on our forehead in the space between our eyebrows – our third eye center, our seed of intuition.  The color of this chakra is indigo violet.  The Anjna chakra governs our intuition, humility, and higher knowing.  By surrendering onto your mat into Child’s Pose, you are connecting your third eye center to the Earth and connecting to your breath, and your higher self.  When you activate your Ajna chakra, you are more in tune with the great teacher in all things and you develop a clarity and understanding of your purpose.



Child’s Pose connects us with our higher self and creates deeper awareness.  Try coming into Child’s Pose with your eyes closed and bring your gaze inward.  Focus on deepening your breath, cultivating your ujjayi breath and notice how this brings you greater peace and presence.



Coach Jentry


Gumsaba Fitness Class schedule Monday 1/11/16

5:30AM Sunrise Danville Womens class – Coach Briana – Sets + Reps

5:30AM Sunrise Danville Mens class – Coach Joel – Sets + Reps

6AM Sunup Morga Womens only Class – Coach Michelle – TRX Totals – weather dependant

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Joel – TRX Totals – weather dependant

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Sets + Reps

9:30 AM Rose Court Private Camp – Coach Jentry – Sets + Reps

11:00AM Cytosport Bodyweight Training – Coach Michelle (private class) 

12:00PM Cytosport TRX – Coach Michelle (private class)