Gate Pose
Parighasana
About This Pose
Gate Pose (Parighasana) is a kneeling side stretch that opens the entire side body and intercostal muscles. Kneeling on one shin, the opposite leg extends straight out to the side with the foot grounded; the torso then bends laterally over the extended leg as the top arm reaches overhead, forming a graceful arch like a gate. Gate Pose lengthens the waist, stretches the hamstrings of the extended leg, and expands the ribs to support fuller breathing. It is an accessible way to introduce lateral flexion and complements both standing and seated sequences.
Step-by-Step Instructions
- 1
Kneel on the mat with knees together
- 2
Extend the right leg straight out to the side
- 3
Turn the right toes forward, sole on the floor
- 4
Bring the arms out to shoulder height
- 5
Rest the right hand down the right leg
- 6
Reach the left arm up and over the ear
- 7
Bend the torso to the right over the leg
- 8
Keep the chest rotating open, not down
- 9
Gaze up under the top arm and breathe wide
- 10
Hold 5 breaths, then switch sides
Alignment Cues
- Kneeling hip stacked over the knee
- Extended leg straight, foot grounded
- Side body long on both sides
- Chest rotating open toward the ceiling
- Top arm reaching actively overhead
Benefits
- Stretches the side body and waist
- Opens the intercostal muscles for fuller breath
- Lengthens the hamstrings of the extended leg
- Improves spinal mobility
- Stimulates the abdominal organs
- Relieves tightness in the obliques
Modifications
- Pad the kneeling knee with a blanket
- Rest the bottom hand on a block
- Keep the extended knee softly bent
Variations
- Add a bind with the top arm
- Flow between sides with the breath
- Follow with a seated forward fold
Cautions & Contraindications
Cautions
- Cushion the kneeling knee
- Keep the extended leg foot grounded
- Bend sideways, avoid collapsing forward
Avoid this pose if you have:
- Knee injury
- Serious sacroiliac issues
- Recent side or rib injury
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
