Exalted Warrior Pose.  A powerful, strengthening pose that is both challenging and uplifting.

There’s some debate as to whether or not Reverse Warrior Pose and Exalted Warrior Pose are one in the same.  For the purpose of today’s Sunday Stretch, we’re going to say they are two different poses.  Exalted Warrior Pose, like all warrior poses, ignites our internal fire and self-discipline (tapas).  Moreover, this pose cultivates focus, challenges balance and strengthens several muscle groups.


Exalted Warrior Pose

  • From standing forward fold, inhale into a halfway lift.
  • Exhale and step your left foot back into a low lunge.
  • Be sure your back heel is lifted and your front foot is rooted down through the heel and ball mound of your foot.
  • Bend your back knee and square your hips toward the front edge of your mat.
  • Stack your front knee directly above your front ankle (to create a vertical shin).
  • Engage your abdominal wall by pulling your naval toward your spine.
  • Draw your shoulder blades down your back.
  • Rise up into Crescent Lunge.
  • Keep a generous bend in your back knee to help elongate your spine.  You may gradually start to straighten your back leg, as long as you can keep a long spine.  For those with tight hip flexors, this may be challenging, so be patient with your body.
  • Sweep your arms overhead and actively reach your finger tips toward the sky.
  • Bring your pinkies forward and your thumbs back, so your palms face each other.
  • Remember to melt your shoulder blades down your back.
  • Keep your left arm lifted, inhale and take your gaze past your left fingertips
  • As you exhale, bring your right hand back behind you and gently rest it on your back leg (toward your hamstring or back of your knee).
  • Hug your front ribs in and tilt your hip points toward your bottom ribs, to harness the strength of your core.
  • Hold and breath for 4 to 6 rounds of breath.
  • Repeat on the other side.



  • If you have a back injury or a tender back, this pose may not be the one for you.  Although it helps to strengthen your spine, it is also challenging, as it works both the front and back of your core.



  • Follow the steps above until you reach Crescent Lunge. This pose, which we will go over in another Sunday Stretch feature, has many of the same benefits as Exalted Warrior and with less of a load on the lumbar spine.



  • Exalted Warrior strengthens the lower body from the quadriceps, and hamstrings to glutes and adductors.  It also works the shoulders and abdominal muscles.
  • At the same time, this pose stretches the Iliopsoas (or hip flexors).



  • With the challenges of this pose comes some truly transformative benefits.  When you hold and breath in Exalted Warrior, your mind becomes more focused, especially when you bring your attention to your breath.  This is where the magic happens both on and off the mat.



  • As you ignite the muscles in your abdominal wall and your spine, Exalted Warrior activates your third chakra, Manipura.  This chakra is located at the navel, just above the solar plexus.  The lumbar spine (lower back), abdominal wall and internal organs (including liver, stomach, spleen, and pancreas) are key players in this chakra.  The color of this chakra is yellow. “Activation of the Manipura Chakra frees one from negative energies and purifies and strengthens one’s vitality.”



  • Yoga is a spiritual practice.  It connects us with our higher self and creates deeper awareness.  It cultivates a stronger connection between our body, mind and soul.   Exalted Warrior Pose is especially effective in helping us to achieve inner peace and strength.



Coach Jentry


Gumsaba Fitness Class schedule Monday 12/7/15

5:30AM Sunrise Danville Womens class – Coach Briana – Cardio Met Con Monday

5:30AM Sunrise Danville Mens class – Coach Joel – Cardio Met Con Monday

6AM Sunup Morga Womens only Class – Coach Michelle & Coach James – TRX Cardio Met Con Monday

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Joel – Cardio Met Con Monday

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Cardio Met Con Monday

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) Bodyweight Blast

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) Bodyweight Blast 

2PM Cytosport Vinyasa Flow Yoga – Coach Michelle D (private class)