Malasana Pose is a great way to dive deep into your hips and bring solace to your mind.  Practice this pose with patience and curiosity.  Listen to your body, use supportive props, if needed, and find your comfortable edge.

The lovely Coach Michelle, practicing Malasana.


  • Begin standing with your feet about hip-width distance apart, and your toes turned out and heels turned in.
  • Ground down through your heels and spread your toes wide.
  • Inhale, sweep your arms overhead.
  • Exhale, draw your hands to your heart center and squat into Malasana Pose.
  • Bring your thighs wider than your torso.
  • Press your palms together and walk your elbows to your inner thighs.
  • Spread your elbows wide.
  • Engage your pelvic floor.
  • Firm your abdominal wall
  • Lift up through the crown of your head to lengthen your spine.
  • Gaze straight ahead.
  • Hold and breathe for several rounds of breath.
  • To come out of this pose, release into forward fold or Ragdoll Pose.


  • For individuals with tight hips, place a block or rolled up towel underneath your sit bones for extra support.
  • For individuals with knee injuries, this pose may be best to avoid. Try Reclined Bound Angle Pose


  • Strengthens abdominals and ankles.
  • Opens hips, groin and low back.


  • Encourages focus and stillness in the mind.


  • Malasana activates our root chakra (Muladhara). This is the first of 7 main chakras in our energetic body, located at the base of our spine.  The element of Muladhara is Earth and the color of this chakra is red.  This chakra represents our most basic need for home, stability, safety, and connectedness.  When we connect with our root chakra through poses like Malasana, we will feel grounded, calm, restored, and stable.
  • Because of the deep hip opening, Malasana excites our Sacral Chakra or second chakra (Svadhisthana). Svadhisthana is associated with our creativity, pleasure, emotion, and sensuality.  This chakra is located in the lower abdominal area near the hips.  The element of Svadhisthana is water and the color of this chakra is orange.  When this chakra is in balance, we are more centered and peaceful.  We are enthusiastic about the journey and less attached to the outcome.
  • Malasana also stimulates the solar plexus or third chakra (Manipura). This chakra is associated with our confidence, power, relationship with self, and ego. This chakra resides in the abdominal area, obliques and internal organs (pancreas, liver, stomach, spleen).  The element of this chakra is fire and the color of this chakra is yellow.  When Manipura is in balance, we have a better understanding of self and we are able to separate our higher consciousness from our ego.



Coach Jentry


Gumsaba Fitness Class schedule Monday 12/12/16

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

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

5:45AM Sunrise Walnut Creek Heather Farms Co-ED class – Coach Carrie – Met Con Monday

6AM Sunup Moraga Womens only Class – Coach James – Met Con Monday

8:15AM Sunshine Moraga Womens only Class – Coach James – Met Con Monday

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

11:00AM Cytosport All Levels Cardio Kickboxing – Coach Carrie (private class) 

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

12:00PM Cytosport All Levels HIIT – Coach James (private class) 

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