Get your stretching and strengthening on with Horse Stance Pose.  This playful, challenging asana helps us to establish a solid foundation.  It serves to ground and center us as it energizes our body and soul.


Horse Stance Pose

  • Begin standing in Mountain Pose.
  • Pivot to face the side of your mat and step your feet wider than hip-width distance apart.
  • Spin your toes outward and your heels inward.
  • Inhale, reach your arms up high.
  • Exhale into Horse Stance Pose. Draw your hands to your heart center, bend your knees and sink your hips low.
  • Track your knees over your ankles and press them toward your pinky toes.
  • Root down through your heels and fan your toes wide.
  • Tuck your tailbone to neutralize your pelvis.
  • Press your thumbs into your sternum and your sternum back into your thumbs.
  • Shift your shoulders back to stack them above your hips.
  • Lengthen through the crown of your head.
  • Gaze forward.
  • Hold and breathe for several rounds of breath.


  • Cactus your arms and spin your palms forward for Goddess Pose.


  • Strengthens glutes and abductors of the hip muscles.
  • Tones abdominals.
  • Stretches adductors.
  • Opens hips.


Chakra (Energetic Body)

  • Horse Stance is a grounding pose that works to bring heat into our bodies, from our feet to our crown. This pose taps into our Root Chakra, also known as Muladhara.  This is the first of 7 main chakras in our energetic body, located at the base of our spine.  The color of this chakra is red and the element of Muladhara is Earth.  This chakra represents our most basic needs for home, connectedness and stability.  When this chakra is in balance, we are more grounded, graceful and centered.


  • Think of a moment in your life when you felt truly alive and present. Where were you?  What were you doing?  Who was surrounding you?  Maybe you were little, running around with your best buds playing tag.  Or, perhaps you were with your kiddos watching them ski, or swim, or walk for the first time.  Whatever it was, notice how you felt connected to that moment.  So often we go through the motions with our eye on the prize, the end result, rather than savoring the present moment.  Time seems to flash by us and we look back wondering, where did the time go?  But, when we stop to connect with our body, we get out of our head.  We are better able to embrace the here and now.  We are less focused on the past or the perceived future.  Practicing Horse Stance Pose, among many other asanas, helps us to get into our body and distance ourselves from our thoughts.  It challenges us to stop, breathe and take it all in.



Coach Jentry


Gumsaba Fitness Class schedule Monday 8/8/16

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

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

6AM Sunup Morga Womens only Class – Coach Michelle – TRX Strength

8:15AM Sunrise Moraga Womens only Class – Coach Michelle TRX Strength

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

11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class) 

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class) 

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

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