Gate Pose - Parighasana
Gate pose, or Parighasana in Sanskrit, is an important side-bending posture that builds spinal flexibility. From a kneeling posture, one leg is stretched out to the side. The yogi reaches the opposite arm overhead and toward the extended leg, opening the side body.
- By Type: Balancing Yoga Poses, Flexibility Yoga Poses, Strengthening Yoga Poses
- Difficulty: Beginners
- Body Position: Lateral Bend Yoga Poses
- By Benefit: Yoga Poses For Digestion
Benefits and Contraindications
stretches the side of the body from the hips to the fingers
increases flexibility of the spine
builds core strength
stimulates digestion circulation and respiration
Recent or chronic knee, hip, or shoulder injury or inflammation.
Photo poses in different angles
Modifications, Props and Tips
Practicing Gate Pose can be a great way to counteract a long day of sitting or to prepare your body for other activities. Try these simple changes to find a variation of the pose that works best for you:
If you can’t press the foot of your extended leg flat on the floor, press your foot against a wall.
If you feel unsteady in the pose or if you have a knee injury, practice the pose while seated in a chair:
- Sit with your legs in front of you with your knees bent, so your legs sit at right angles with your feet on the floor.
- Extend your right leg out to the side. Perform steps 3 and 4 as directed in the instructions, above.
- Then come back to the center and repeat on the opposite side.
More experienced students can work toward the full variation of the pose, which is a deep side bend:
Frequently Asked Questions
- Crescent Moon
- Half Circle Pose
- Revolved Head To Knee
- Gate Pose with a chair
- Gate Pose sitting on a chair