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Gate Pose: Parighasana | Traditional

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Benefits

Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.

Props

Blanket under kneeling knee optional.

Hold Time

5 to 8 breaths

Cautions

Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.

Entering Gate Pose

Come to kneeling and extend one leg out to the side. Keep the standing knee under the hip and the extended foot grounded. Reach one arm up and side bend over the extended leg. Take a steady inhale to create length, then use the exhale to settle into the final shape.

Exiting Gate Pose

Lift the torso upright. Bring the extended leg back in to kneeling before changing sides. Pause in a neutral position for a moment before continuing.