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Gate Pose
Gate Pose

GATE POSE

Parighasana (par-ee-GHAH-sah-nah)

Gate Pose

Benefits of Gate Pose

  • Stretches the hips and the quadriceps muscles
  • Lengthens the muscles of the core
  • Lengthens the spine
  • Expands the chest
  • Clears the mind and gives intent
  • Trains balance

Summary of Gate Pose

As beautiful and delicate as it seems from afar, the Gate Pose, or Parighasana, makes the body look just as lean and sublime. Not being an advanced pose, it can offer its benefits even to beginner yoga practitioners: the pose gracefully stretches and lengthens the muscles of the legs, the spine and the shoulders. As much as it opens our chest and makes us reach up, it gives us intent, clarity of thought and self - belief.

Gate Pose
Gate Pose

Gate Pose Tutorial

Gate Pose

1.) Kneel on the mat with your spine straight. Feet resting flat on the ground, soles up.

Gate Pose

2.) Place hands under shoulder in tabletop position.

Gate Pose

3.) Extend one leg to the side while stretching it completely. The sole of that leg should align with the level of the knee of the opposite leg. The foot of the extended leg is flexed, toes pointing upwards.

Gate Pose

4.) Come up onto your knees and place your hands on your hips.

Gate Pose

5.) Slide the hand closest to your extended leg down your leg, and as you do so, lift your other arm and extend your arm overhead in the direction of the extended leg taking a slight side bend.

Gate Pose

6.) Look up at your arm overhead.

Gate Pose

7.) To exit the pose, come back to kneeling pose. Repeat on opposite side.

Gate Pose
Gate Pose

Health Benefits of Chair Pose

Gate Pose for Stretching

The Gate Pose stretches the muscles of nearly the legs: the shins, the quadriceps, the psoas, the hamstrings, the hips as well as the muscles of the shoulder girdle, the core and the back.

Gate Pose for Muscle Lengthening

To achieve a long, lean look of your muscles, the Gate Pose is certainly a way to go. It lengthens nearly every bigger muscle of the body with a special emphasis put on those of the spine.

For Setting Intention

When one performs the Gate Pose, they reach up with their arm, expanding the chest and creating a lot of space in the area while stretching the rest of the body. It clears out one’s meddled thoughts, gives sharpness of thinking as well as supports self - belief and confidence, inspiring new ideas.

Contraindications & Cautions

  • No special contraindications or cautions unless the pose provokes severe pain or one is severely injured

Modifications & Deepening the Pose

Gate Pose for More Balance

If you would like to focus on balance during your practice a bit more, this variation is adequate for you. Starting from the standard Gate Pose, carefully straighten your back and align it with the tailbone and the bent leg. Keep gazing forwards. Extend both arms to the sides so that they are perpendicular to the trunk and parallel to the ground. Engage the back muscles to balance.

Gate Pose for Tight Shoulders

Starting from the original position, twist your spine even more so that the breasts are facing the extended leg. Straighten both of your arms so that one touches the ground with fingers spread, lightly pressing onto the ground and the second reaches up above your head. Let your gaze follow that arm to deepen the twist. Feel the stretch and space being created in your upper body.

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