StandingBeginner
Gate Pose
Parighasana
Gate Pose (Parighasana) opens the side body like a swinging gate—one knee grounded, the other leg extended as the torso arcs into a lateral stretch.
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How to Perform
- 1
Kneel with knees hip-width, shins pressing into mat, and extend one leg straight to the side with toes pointing forward or slightly down.
- 2
Square hips forward and reach both arms out to shoulder height.
- 3
Inhale to lengthen through the crown; exhale to side bend over the extended leg, placing bottom hand on shin, ankle, or block.
- 4
Sweep the top arm overhead with palm facing down, creating a long arc from anchored knee through fingertips.
- 5
Breathe into the side ribs for 3–5 cycles, then return to upright on an inhale and switch sides.
Benefits
- Stretches intercostal muscles, obliques, and side waist while mobilizing spine laterally.
- Opens hips and inner thighs, giving relief to low back stiffness.
- Expands lung capacity by creating space across rib cage and diaphragm.
Alignment Cues
- Extended leg stays in line with hip and foot toes face forward.
- Hips square to front with tailbone lengthened.
- Bottom hand rests lightly—avoid dumping weight.
- Top arm follows line of ear with palm facing down.
Common Mistakes
- • Collapsing into side bend
- • Extended leg bent
- • Rolling forward or back
- • Forcing the stretch
Contraindications
- • Knee injury—pad or avoid kneeling
- • Inner thigh tear or groin strain
- • Low back pain aggravated by side bending
Recommended Props
BlanketBlockBolster
Tags
Advanced StandingCoreIntermediateLegsSpineStandingasana