A blend of Eagle Pose (Garudasana) and Warrior III Pose (Virabhadrasana III), Eagle Arm Warrior III Pose welcomes heat into the body and encourages focus in the mind.


Playing in the water at the Crown Memorial State Beach in Alameda.  Notice, I’m hugging my elbows down toward my hip points when my intention was to align my elbows with my shoulders.  But, that’s okay!  Yoga is a practice.  It’s about creating space, inviting curiosity and having fun in the process.


  • From mountain pose, inhale bring your right knee in line with your left hip and reach your arms overhead into single leg Mountain Pose/Tadasana.
  • Exhale, level your hips and root down into your standing leg.
  • Zip your naval and ribs upward and inward toward your spine.
  • Release your shoulders down your back and spin your palms to face each other.
  • Sweep your right arm under your left, wrap your forearms and bring your palms to touch to create Eagle Arms.
  • Draw your elbows in line with your shoulders.
  • Continue to engage your abdominal wall.
  • Inhale to create length through your spine.
  • Exhale, hinge forward, leading with your chest, and press your right leg back.
  • Extend through the crown of your head and press through your right (lifted) heel to straighten out your right leg.
  • Spin your right pinky toe down to internally rotate your lifted thigh.
  • Gaze down and lift your chest.
  • Hold and breath for 5-10 rounds of breath.
  • Repeat on the other side.


  • Strengthens ankles, glutes, feet, legs, arms, shoulders and back.
  • Lengthens spine.
  • Improves posture and balance.
  • Tones abdominal muscles.


  • Warrior III Pose increases focus and concentration by challenging balance. This pose also builds confidence and greater awareness, as it brings your attention inward and in the present moment.


  • Warrior III Pose stimulates your root chakra (also known as Muladhara). This is the first of 7 main chakras in the energetic body, located at the base of our spine.  The color of this chakra is red.  Muladhara represents our most basic need for home, stability, safety, and connectedness.  When we unite with our root chakra we become more grounded and balanced.
  • The Eagle Arm variation of this pose taps into the fourth chakra, Anahata. This chakra is located at our heart center.  The color of this chakra is green.  The essence of this chakra is selflessness.  Ahahata is the bridge between our lower three chakras and our upper three chakras – where the “me” becomes “we”.  When we stimulate the fourth chakra, we realize the connectedness between ourselves and all beings.  We become more receptive to love and find peace in the present moment.


  • Listen to your breath and feel the sensation of your heart beating in your chest. Let go of expectations, releasing any attachments to what this pose should look like.  Instead, focus on your physical and energetic connection to the Earth, your body and your spirit.  Allow yourself to become more present with each inhale and exhale.



Coach Jentry


Gumsaba Fitness Class schedule Monday 4/11/16

5:30AM Sunrise Danville Womens class – Coach Briana – HIIT REPS

5:30AM Sunrise Danville Mens class – Coach Joel – HIIT REPS

6AM Sunup Morga Womens only Class – Coach Piper – HIIT REPS

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Piper – HIIT REPS TRX

9AM Sunshine Walnut Creek Womens only class – Coach Briana – HIIT REPS

9:30AM Sunshine Lafayette Rose Court PRIVATE Class – Coach Jentry – HIIT REPS

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

12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class) 

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)