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Gate Yoga Pose – Parighasana

 Gate Pose or Parighasana



Parigha means gate, crossbar or beam. In this posture, the body looks similar to a cross beam, which is commonly used for closing a gate.

Benefits of Gate Pose

  • Opens the lower ribs, facilitating deeper breathing.
  • Provides a powerful stretch for the adductors, the muscles in the pelvis, and the muscles in the side of the body.
  • Opens the vertebrae on the sides of the body, a movement that is not often incorporated into our daily lives.


  • People suffering from knee pain or injury should avoid this pose and practice supine or standing (lateral bending) asanas instead.


  • Begin in a kneeling position.
  • Stretch the left leg out to the side and slightly in front of your hips approximately 20-45 degrees in front). Bring the sole of the left foot flat.
  • Hinge at your left hip crease and place your left hand on your left leg.
  • Side bend toward your left leg, extending your torso and creating as much space between the vertebrae as you can.
  • Reach your right arm overhead, mimicking the arc created with your laterally bending torso.
  • Activate your extended leg and allow the muscles of the leg to embrace the bones.
  • Keep your pelvis stable and neutral.
  • Feel the armpits lift up into their domes while you relax the shoulders down over the armpits.
  • Feel the shoulder-blades sliding down your back.
  • Create space across the front and the back side of the shoulders.
  • Lift up and out of the pose through the fingertips of your top arm, using your oblique abdominals.

Preparatory Poses

Counter Poses

gate pose hands on adjustment