Awake your soul and give your spirit a lift with this supremely dynamite pose, Trikonasana.  Namaste.


Triangle Pose or Trikonasana (trik-kon-AHS-ana)

  • From Warrior II Pose, inhale, straighten your front leg. Keep a micro bend in your front knee to avoid hyperextension in your hamstring.
  • Shift your hips back and extend your torso forward, toward your front foot.
  • Lengthen through your spine.
  • Firm your thighs and root down into all four corners of your feet.
  • Exhale, into Trikonasana.
  • Draw your front (right) hand down to hover over your shin (or a block) and reach your back (left) hand toward the sky.
  • Create one line of energy from your top fingertips to your bottom fingertips.
  • Hug your shoulder blades together.
  • Engage your abdominal wall.
  • Tuck your tailbone.
  • Bring your gaze up and soften your jaw.
  • Hold and breathe for 4-5 rounds of breath.
  • Repeat on the other side.


  • For individuals with neck injuries, bring your gaze straight ahead.
  • For individuals with tight hamstrings, shorten your stance.
  • Rest your right (bottom) hand on a block for extra support.



Chakra (Energetic Body)

Trikonasana sets fire to a number of chakras, most notably the first, second, third and fourth chakras.

  • The first chakra or root chakra (also known as Muladhara) is located at the base of our spine. 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 Trikonasana, we will feel grounded, calm, restored, and stable.
  • The Sacral Chakra or second chakra (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.
  • The Solar Plexus or third chakra (Manipura) 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.
  • The Heart Chakra or fourth chakra (Anahata) is associated with compassion, service, unconditional love, connectedness and empathy. The element of Anahata is air and the color of this chakra is green.  This Anahata is the bridge between our lower three chakras and upper three chakras.  It’s where “me” becomes “we”.  When Anahata is in balance, our perception of separateness dissolves and we develop a greater understanding of our connection with all living beings.


  • Trikonasana takes us on a brief yet lasting spiritual journey. The vigorous work involved in twisting and extending invites us to open up.  When practicing Trikonasana you will feel a greater sense of self and purpose.


Coach Jentry


Gumsaba Fitness Class schedule Monday 5/30/16

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

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

6AM Sunup Morga Womens only Class – Coach Michelle – Battle Rope Med Ball Slam Down!

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Kristen – Battle Rope Med Ball Slam Down!

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

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