How To Do Gate Pose (Parighasana)

Gate Pose or Parighasana in Sanskrit, is a beautiful blend of strength, flexibility, and balance. It opens up the side body, stretches the hips, and encourages deep breathing. That allows for a sense of release and expansion.

Whether you’re new to yoga or an experienced practitioner looking to deepen your practice. This article will provide you with expert tips on how to perform Gate Pose with precision and grace.

So let’s dive in together and embark on a journey towards greater freedom within ourselves!


Step-by-step Instructions

Here are the steps to perform the pose:

  • 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.

Gate Pose Benefits

Here are some of the key benefits of practicing this pose:

  1. Stretches the Side Body: This Asana is a great way to stretch the sides of your torso and your waist. This can help to improve flexibility and mobility in these areas.
  2. Strengthens the Legs: As you hold yourself upright in this pose, you’re also working to strengthen your legs, particularly the quadriceps.
  3. Opens the Shoulders: The overhead reach can help to open up the shoulders, which can be beneficial for those who carry tension in this area.
  4. Improves Breathing: The side stretch can help to open up the lungs, which can improve breathing capacity. This can be particularly beneficial for those with respiratory conditions.
  5. Stimulates Abdominal Organs: The bending motion can help to stimulate the abdominal organs, which can aid in digestion and detoxification.
  6. Improves Balance and Concentration: Holding the pose requires balance and focus, which can help to improve these skills over time.
  7. Promotes a Calm Mind: Like many yoga poses, the posture can also help to calm the mind and reduce stress and anxiety.

Remember, it’s important to practice yoga under the guidance of a qualified instructor. Especially if you’re new to it or have any health concerns. Always listen to your body and modify poses as needed to suit your individual needs and abilities.


Now, let’s focus on some beginner and preparatory tips to help you perfect your exercise! Gate Pose is a wonderful stretch that targets the entire side body while also improving balance and stability.

To practice, start by kneeling on the floor with your right foot on the ground and extend your left leg out to the side. Keep your torso upright and reach your left arm up towards the ceiling while lifting your right arm overhead. This will create a beautiful diagonal line from your fingertips down to your extended straight leg.

To perform the posture correctly, it’s important to maintain proper alignment and engage the muscles in your core. Make sure to keep both hips facing forward as you extend your leg out to the side.

Additionally, avoid leaning forward or backward. Instead, focus on lengthening through the spine and keeping a strong posture. As you reach your arms overhead, imagine drawing energy from the earth through your feet all the way up through your fingertips. This will help you find balance and stability in this pose.

Now that we’ve covered some beginner tips. Let’s move on to common errors people often make even realizing it.

Parighasana Gate Pose Yoga / Canva

Common Errors

First, ensure that you maintain a straight alignment of your body to avoid any common errors while practicing. It is important to pay attention to your posture throughout the pose. As poor alignment can lead to discomfort and potential injury.

To help you understand the correct alignment, refer to the table below for step-by-step instructions on how to properly perform Parighasana:

Step Instructions
1 Start by sitting on the floor or in a chair with your legs extended in front of you.
2 Bend your right knee and place your right foot on the floor, with your heel close to your left hip.
3 Extend your left leg outwards, keeping it straight and active.
4 Inhale as you raise both arms overhead, reaching towards the ceiling.


This pose stretches and strengthens various muscles in the body including the hips, hamstrings, quadriceps, and side body. By following these preparatory steps and maintaining proper alignment, you can enhance the benefits of this pose while minimizing any potential errors.

Moving forward into variations and modifications for different levels of practice. It’s important to explore different options that suit your individual needs without compromising safety or stability.

Parighasana Variations and Modifications for Different Levels

To truly challenge yourself and test your limits, why not try exploring some of the variations and modifications of different levels? Parighasana is a wonderful yoga pose that can be adapted to suit your individual needs and abilities.

Whether you’re just starting out in a yoga class or you’ve been practicing for years. There are options that’ll help you strengthen your body and deepen your practice.

Here are five variations and modifications for Gate Pose that you can incorporate into your practice:

  • Using a prop: If you find it challenging to keep your leg straight, try using a block or bolster under your bottom hand. This’ll provide support and allow you to focus on keeping the leg straight.
  • Bent knee option: For beginners or those with limited flexibility, bending the knee of the extended leg can make the pose more accessible. Keep the foot flat on the ground as you stretch through the side body.
  • Arm variations: Instead of extending both arms overhead, try placing one hand on your hip or reaching it towards the sky while keeping the other arm extended. This variation adds an extra challenge to balance while still opening up through the side body.
  • Adding a twist: To further deepen the stretch, incorporate a gentle twist by rotating your chest towards the ceiling. You can place one hand on your hip for support or extend it towards the sky.
  • Dynamic movement: If you want to add some flow, try moving between Gate Pose and extended side angle pose (utthita parsvakonasana). As you inhale, come into the posture, then exhale as you transition into extended side angle pose. This variation will challenge both strength and flexibility.

By exploring these variations and modifications under the guidance of a knowledgeable yoga teacher or instructor, you can enhance your practice and experience new dimensions. These adjustments allow for a personalized experience that caters to your needs and preferences.

Next, we’ll delve into some tips for proper alignment and breathing.

Parighasana Gate Yoga Pose / Canva

Tips for Proper Alignment and Breathing

For optimal benefits and a sense of harmony in your practice. It’s important to focus on proper alignment and mindful breathing while exploring variations and modifications.

In Parighasana, start by coming into a kneeling position with your knees hip-width apart. Extend your right leg out to the side, keeping the sole of your foot grounded on the mat. As you inhale, raise both arms up overhead and interlace your fingers with palms facing upward. Gently tilt your gaze up toward the ceiling to maintain a neutral neck position.

To align your body properly, make sure that your right thigh is perpendicular to the ground and parallel to the front edge of the mat. Engage your core muscles by drawing navel towards spine. Which will help stabilize your posture throughout the pose.

Keep both hips squared forward and avoid collapsing into one side. As you exhale, lean towards the right side from your waist while maintaining length in both sides of the rib cage. This lateral stretch engages not only the intercostal muscles between each rib but also stretches through the side body.

Mindful breathing is key as it helps deepen the stretch and bring awareness to any areas of tension or resistance in the body. Take slow and steady breaths. Focusing on expanding through all sides of the rib cage with each inhale and releasing any tightness or restriction with each exhale. Breathing deeply can also help calm the mind and enhance relaxation during this posture.

Moving into precautions and contraindications, it’s important to note that individuals with knee or ankle injuries should be cautious when practicing this asana.

Additionally, if you have any issues related to digestion or abdominal discomfort, it may be best to avoid deepening into this lateral stretch. Listen to your body’s signals throughout your practice and modify or skip poses as needed for a safe experience on your yoga mat.

Precautions and Contraindications for Gate Yoga Pose

Be mindful of any knee or ankle injuries you may have before attempting variations and modifications. It’s important to prioritize your safety and listen to your body’s limitations.

Be cautious when practicing exercising if you have any knee or ankle injuries. Follow these step-by-step instructions carefully to ensure proper alignment:

  • Aligning hips correctly with a folded blanket under the knee if necessary
  • Externally rotating the right thigh
  • Extending it out wide in line with the right hip
  • Flexing both feet
  • Reaching arms out at shoulder height
  • Leaning towards the right side while dropping left ear towards left shoulder
  • Using props like blocks or placing hand on shin for support when needed
  • Engaging both legs equally and grounding all four corners of each foot into the mat.

By taking these precautions, you can safely experience the benefits.

Yoga Parighasana Gate Pose / Canva

Frequently Asked Questions

Can I practice Gate Pose if I have a knee injury?

Talk to your doctor first when having any injury. Yes, in geneal you can still practice the pose with a knee injury. However, it is important to modify the pose by using props and keeping your knee supported to avoid further strain or discomfort.

How long should I hold Gate Pose?

Try to hold it for at least 30 seconds, focusing on deep breaths and proper alignment. This will enhance flexibility, strength, and balance. Feel the freedom flow through your body as you hold this empowering pose.

Can I practice Gate Pose during pregnancy?

Talk to your doctor before starting a new asana. In general you can practice during pregnancy. However, it’s important to listen to your body and modify the pose as needed. Avoid deep stretches and focus on maintaining stability and balance instead.

Is Gate Pose suitable for people with lower back pain?

It can be suitable for people with lower back pain. It stretches the side body and strengthens the core, providing relief and stability. However, it’s important to modify the pose if needed and listen to your body’s limits.

Can Gate Pose help with improving digestion?

The asana can help improve digestion by stretching the abdominal area and stimulating the digestive organs. It also helps relieve constipation and bloating. Practice this pose regularly to experience its benefits for your digestive system.


Parighasana, also known as the Gate Pose, is a common pose you may encounter in a yoga class. This pose creates a unique opportunity to stretch and strengthen various parts of the body. It’s a pose also recommended by many registered yoga teachers for its numerous benefits.

In a typical yoga class, your yoga instructor may guide you through the preparatory steps to practice Gate Pose. The pose begins from an upright kneeling position, with one leg stretched straight out to the side.

The foot on the ground is perpendicular to the floor, providing a stable base. The straight leg is in line with your right hip, and the foot on the floor is under the bent knee. To protect your knees, you may place a blanket under your knees to alleviate any pressure on the knee.

As you perform this pose, you extend your right leg straight out to the side, keeping your torso upright. Your right thigh is externally rotated, and your right knee next to your body.

You then lift your right arm toward the ceiling, keeping your gaze up toward the ceiling. As you exhale and lean your body to the left, you reach your left arm down toward your left knee. Your left palm faces the straight leg, and your right arm is in line with your right ear.

Gate Pose stretches the entire side body, from the sole of your right foot to your right fingertips. It also stretches the intercostal muscles between the ribs, promoting better breathing.

The pose creates a gentle stretch in the obliques, intercostals, and abdominal muscles, which can be beneficial for those with poor posture. The pose also strengthens the core muscles, helping to keep the torso upright.

After holding the pose for a few breaths, you gently release the pose and bring your torso back to an upright position. You then lower your arms and return to a seated position, either on the floor or seated in a chair. This pose can be repeated on the other side.

Practicing Gate Pose regularly under the guidance of a yoga instructor can help to improve posture, strengthen the body, and promote better breathing. However, it’s important to note that those with a knee injury or other contraindication should avoid this pose or modify it as needed.And consult with your doctor before starting.

As always, it’s crucial to listen to your body and adjust the pose as necessary.


How To Do Gate Pose (Parighasana) Canva