How To Do Gate Pose (Parighasana)

In this session, we’ll delve into the wonderful world of Gate Pose (Parighasana). A therapeutic and liberating pose that’s perfect for releasing tension and opening up the heart.

This lateral stretch focuses on the side body, improving flexibility in the hips and spine, while strengthening the core muscles. It also stimulates the digestive system and boosts circulation throughout the body.

Practicing Parighasana regularly will leave you feeling energized, relaxed, and balanced, both physically and mentally. Join us as we unlock inner freedom with Gate Pose!


Here are the steps to perform Gate Pose (Parighasana):

  • Begin in a kneeling position on your mat.
  • Extend your right leg out to the side and place your right foot flat on the mat, with your toes pointing towards the right.
  • Inhale and raise your left arm up towards the ceiling.
  • Exhale and bend your torso to the right, reaching your left hand down towards your right leg.
  • Allow your right hand to rest on your right thigh, shin or ankle.
  • Keep your left arm straight and perpendicular to the floor.
  • Keep your gaze towards your left hand, or down towards the floor, depending on what feels comfortable for your neck.
  • Keep your hips facing forward and avoid letting them twist towards the right.
  • Hold the pose for 5-10 breaths, focusing on lengthening your spine and opening your chest.
  • To come out of the pose, inhale and raise your left arm back up towards the ceiling, and then exhale and release your left hand back down to the mat.
  • Repeat the pose on the opposite side, starting with your left leg out to the side.


  • Keep your feet and knees pointing forward.
  • Keep your shoulders relaxed and avoid hunching them up towards your ears.
  • Use your breath to help deepen the stretch with each exhale.
  • If you have knee pain, you can modify the pose by placing a folded blanket or cushion under your knee for support.

Benefits Of Practicing Gate Pose

This beautiful posture offers a wealth of physical and mental benefits that will leave you feeling refreshed and energized.

Firstly, let’s talk about the physical benefits. Practicing gate pose can help improve your flexibility while strengthening your legs, hips, abdomen, and spine. Additionally, it stimulates digestion and helps relieve lower back pain.

Mentally speaking, this posture is great for calming the mind and reducing stress levels. Through controlled breathing techniques such as Ujjayi breath (also known as ‘ocean-sounding breath’). It’s incredible how much one simple pose can do for both our body and mind!

If you have any injuries or limitations in certain areas. Don’t worry – there are modifications available to make sure everyone can enjoy this pose safely. We’ll discuss proper alignment and modifications for gate pose in the next section so that you can practice with ease knowing that your individual needs are being met.

Are you ready to take a deep breath and find freedom within yourself? Let’s dive into the world of gate pose together!

Proper Alignment And Modifications For Gate Pose

As we have learned, practicing gate pose offers a wide range of benefits for the body and mind. Now, let’s focus on proper alignment and modifications, to ensure that your practice is safe and effective.

When coming into gate pose, start in kneeling position with your knees hip-width apart. Extend your right leg out to the side and place your foot flat on the floor.

Inhale as you reach both arms up towards the ceiling, then exhale as you hinge at the waist towards your right leg. Place your right hand on your shin or ankle while reaching your left arm over your ear towards the right side of the room.

Engage through your core muscles to maintain stability in this posture. If needed, common modifications include using a block under the bottom hand or bending the extended knee slightly for support. Recommended props include a yoga strap for added flexibility and balance support.

Remember to breathe deeply throughout this posture, allowing oxygen to flow freely throughout the body while maintaining muscle engagement.

For those with physical limitations such as knee pain or lower back issues. It may be best to avoid full extension of the extended leg or use additional props. Such as a bolster or blanket for extra cushioning. Always listen to your body and modify accordingly.

Preparatory poses for gate pose include side stretches such as triangle pose (trikonasana) and seated forward folds like staff pose (dandasana).

With regular practice and attention to proper alignment, gate pose can become a powerful tool for finding freedom within yourself both physically and mentally.

Yoga Gate Pose / Canva
Yoga Gate Pose

Preparatory Poses For Gate Pose

Before attempting gate pose (parighasana), it is important to prepare your body with a sequence of standing poses, hip openers, side stretches, core strengthening exercises and shoulder mobility drills.

These preparatory poses will help you to build strength and flexibility in the areas where you need them most. Ensuring that you are able to move safely and confidently into the full expression of this posture.

Start with some basic standing poses like Tadasana (Mountain Pose) and Virabhadrasana II (Warrior II) to get grounded and centered.

Then move on to hip openers like Pigeon Pose or Lizard Pose which are excellent for opening up tight hips.

Incorporating side stretches like Trikonasana (Triangle Pose) can also be helpful as they release tension in the sides of your torso while lengthening your spine.

Adding core strengthening exercises such as Plank Pose or Boat Pose will help you develop stability through your midsection, which is essential for maintaining proper alignment in gate pose.

Finally, incorporate shoulder mobility drills like Eagle Arms or Gomukhasana Arm Stretch. Before moving into the final preparation phase of this posture.

Once you have completed these preparatory poses, you’ll be ready to explore variations and progressions. Of gate pose that are suitable for your level of practice.

Whether you choose to stay at a beginner’s level or push yourself further by incorporating more challenging modifications. Remember always to listen carefully to your body’s needs and limitations. So that you can honor its wisdom throughout each step of the journey toward greater freedom and self-awareness on the mat.

Variations And Progressions Of Gate Pose

As we move on from the preparatory poses for Gate Pose. Let’s explore some creative transitions that can help you seamlessly flow into this pose. One such transition is moving from Downward Facing Dog to a lunge position. And then placing your front foot outside of your hand while keeping your back leg straight. From here, turn your toes out to the side and extend your arms overhead as you enter Gate Pose.

If you’re looking to deepen your practice with a partner, there are various partner variations of Gate Pose that you can try. You can both face each other in a wide-legged stance.

And interlock arms before bending towards one another in gate pose. Or hold hands while one person enters the pose and the other assists by providing support and balance. For those needing chair modifications, place a chair beside yourself perpendicular to where you will be standing, and use it as support when entering the pose.

Advanced expressions of this pose include incorporating binds or twisting variations. While holding the posture or using yoga props like blocks under your bottom hand for added stability.

Remember to always listen to your body. Only attempt advanced expressions if they truly feel accessible for you at that moment in time. Keep exploring different ways of practicing Gate Pose, and see which variation speaks most to you!

Moving forward, let’s focus on common mistakes to avoid in Gate Pose. So that we can perform this pose safely and effectively. By paying attention to these subtle adjustments, we can prevent unnecessary strain on our bodies and reap all the benefits of this beautiful pose.

Common Mistakes To Avoid In Gate Pose

As with any yoga pose, there are common mistakes that can be made while practicing gate pose. One of the most frequent errors is collapsing through the side body, and sinking into the hips. This can cause strain on the lower back and create an uneven distribution of weight throughout the body.

To avoid this, it’s important to maintain proper technique by engaging the core muscles and lifting up through the torso.

Another common misconception about gate pose is, that it should only be practiced on one side. However, in order to keep both sides of the body balanced, it’s important to switch sides halfway through your practice.

Modifications and variations can also help prevent common injuries. Such as knee pain or strained shoulders. Remember to always listen to your body and adjust accordingly for a safe and effective practice.

Frequently Asked Questions

How Does Practicing Gate Pose Affect The Mind?

Practicing yoga offers numerous benefits for the mind and body. When it comes to practicing gate pose, also known as Parighasana, there are many variations and modifications that can be done to suit any level of experience or flexibility.

Incorporating specific breathing techniques during this pose helps to calm the mind and bring focus inward. In fact, mental focus is one of the key benefits of practicing gate pose regularly.

I encourage you to use this time on their mat as an opportunity to connect with themselves and cultivate inner peace. By experiencing these moments of stillness and mindfulness in our practice, we can carry that sense of freedom into our daily lives off the mat.

Can Practicing Gate Pose Help With Digestion?

Practicing yoga has numerous benefits, including digestive ones.

By incorporating poses that focus on improving metabolism, enhancing gut health, reducing bloating, and strengthening abdominal muscles. Practitioners can experience great relief in their digestion.

These postures also help release tension and stress in the body. Which further supports healthy digestion.

I encourage you to incorporate these types of poses into their practice, This supports overall wellness and freedom in their bodies.

Is It Safe To Practice Gate Pose During Pregnancy?

First! Listen to your body and always consult with your healthcare provider before beginning any new exercise routine.

I understand the importance of maintaining a safe and healthy practice. During pregnancy, it’s important to take extra precautions when practicing certain poses.

While gate pose can offer benefits such as improving digestion and stretching the side body. Modifications should be made during pregnancy to ensure safety for both mom and baby.

How Long Should One Hold Gate Pose For Optimal Benefits?

To experience the full range of benefits duration. It is recommended to hold a yoga pose for at least five breaths.

However, in order to fully engage the muscles and reap the physical sensations of each posture. Modifications needed may be required based on one’s level of flexibility and strength.

When practicing any yoga asana. Breathing techniques are crucial in connecting mind and body while allowing prana (life force) to flow freely throughout.

In gate pose specifically! Engaging the core and lengthening through the side body can create an expansive feeling of freedom in both body and mind.

So take your time settling into this pose. Breathe deeply, listen to your body, and find your own optimal holding time to unlock its fullest potential.

Are There Any Contraindications For Practicing Gate Pose?

Before practicing any yoga pose, it’s essential to take precautions. And understand if there are any contraindications.

Modifications can be made for injuries or limitations in range of motion.

Proper alignment is crucial to prevent injury and ensure maximum benefits from the pose.

Variations can also be incorporated to make the pose more accessible or challenging based on your level of practice.

Remember, always listen to your body. Go only as far as feels comfortable for you in each posture.

By taking these steps, we can safely enjoy the freedom, that comes with a regular yoga practice.

How To Do Gate Pose (Parighasana) Canva
How To Do Gate Pose (Parighasana)


In conclusion, practicing Gate Pose can benefit both the mind and body.

I often use allegory to describe this pose as ‘unlocking the gate’ to inner peace and improved digestion.

Holding the pose for several breaths allows for increased blood flow. And it stretches the muscles in the hips and thighs.

However, it is important to note that pregnant women should approach this pose with caution. They should seek guidance from a doctor and qualified prenatal yoga teacher.

Additionally, those with knee or hip injuries may need to modify or avoid Gate Pose altogether.

With proper alignment and attention to your body’s needs, you can safely reap the benefits of this powerful posture.

Give yourself permission to unlock the gate! And discover what lies beyond through Parighasana!