Gate Pose (Parighasana) is a kneeling yoga pose that is part of the traditional yoga practice. It is a lateral stretch intended to help open up the side body.
Benefits & Muscle Focus
- Stretches the intercostal muscles, latissimus dorsi, and obliques.
- Opens the chest and shoulders. Increases flexibility in the side body, hips, and hamstrings.
- Strengthens and stabilizes the core.
Alignment
- Starting kneeling on the mat with knees approximately hip or shoulder distance apart.
- Shift the weight onto your right knee and extend the left leg out away from the body, keeping the sole of the left foot planted on the mat and the ankle in line with the right knee.
- Gently prop your hand on your left thigh or calf. Alternatively, prop your hand on a block that is placed just behind your left leg. Sweep your right arm overhead as you lengthen the right hand and crown of the head over towards the left foot.
- Lift your gaze over the right shoulder to help keep the chest squared towards the front.
- Repeat on the opposite side.
- Modifications: add a block underneath the supporting hand, add a blanket underneath the knees for extra cushion.
Contraindications
- Knee or low back injury: Avoid this pose if you have recent or chronic knee, hip, or lower back injuries such as history of disc herniation.
- Shoulder instability: If you have issues with shoulder stability, avoid this pose or add a block underneath the hand for added support.
Practice
The Power Yoga Podcast 