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Gate Pose – Parighasana
A Deep Side Stretch for Mind and Body
Gate Pose, or Parighasana in Sanskrit, is a graceful side-bending yoga posture that brings flexibility, awareness, and calm into your practice. Inspired by the image of a gate or a latch swinging open, this pose opens the side body, improves posture, and creates space for deeper breathing. Whether you’re a beginner or a seasoned yogi, Gate Pose offers a refreshing stretch that feels grounding and expansive at the same time.
Let’s explore how to do it, why it’s beneficial, and how to make the most of this beautiful pose.
Benefits of Gate Pose – Parighasana
1. Stretches the side body and spine
Gate Pose targets the intercostal muscles (between the ribs), helping you breathe more fully and move more freely.
2. Opens hips and hamstrings
By extending one leg out, you gently stretch the inner thigh and hamstring of the extended leg, improving flexibility over time.
3. Improves digestion and circulation
The side bend gently massages the abdominal organs, aiding digestion and boosting circulation.
4. Enhances posture and balance
It strengthens the obliques and core muscles, promoting better alignment and body awareness.
5. Encourages calm and focus
Like many yoga poses, Parighasana helps calm the nervous system, promoting mindfulness and mental clarity.
How to Do Gate Pose – Step-by-Step Guide
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Start in a kneeling position
Come to a kneel on your mat with both knees hip-width apart. Keep your spine long and shoulders relaxed. -
Extend your right leg out to the side
Straighten your right leg to the side, keeping the foot flat on the floor and toes pointing forward. Make sure both hips are facing forward and stay aligned. -
Inhale and raise your arms
Lift both arms overhead, lengthening your spine and reaching toward the ceiling. -
Exhale and bend to the right
Place your right hand on your shin, ankle, or the floor outside your right leg (whichever is comfortable), and stretch your left arm over your head, creating a long arc. -
Gaze upward or forward
If your neck allows, look up under your left arm. Otherwise, gaze forward or down—whatever feels best for your body. -
Breathe and hold
Stay in the pose for 5–8 slow, deep breaths. Feel the side stretch and expansion through your ribs and waist. -
Return to center
Inhale, engage your core, and slowly rise back up with both arms overhead. Bring your right leg back in and repeat on the other side.
Tips and Recommendations to Improve Gate Pose
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Warm up first with stretches like Cat-Cow, Child’s Pose, or standing side bends.
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Keep your torso aligned. Avoid leaning forward or collapsing your chest.
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Use a block under your bottom hand if the floor feels too far.
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Avoid locking your extended knee; a slight bend helps protect the joint.
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Focus on breathing deeply and slowly to enhance the stretch.
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Practice mindfully, and don’t push beyond your comfort zone.
Final Thoughts
Gate Pose may look simple, but it delivers deep and meaningful benefits. From increasing flexibility to helping you reconnect with your breath, this pose deserves a regular spot in your yoga routine. It’s a reminder to open up—not just physically, but mentally and emotionally too.
So next time you roll out your mat, take a moment to swing the “gate” open. You might just feel a little lighter and a lot more centered.
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