Pose library›Kneeling
Beginner · Kneeling

Gate Pose
Parighasana

A kneeling side bend that lengthens the extended leg and entire side waist.

Instructional illustration of Gate Pose
LevelBeginner
Pose typeKneeling
Primary focusSide body, Hamstrings

How to practice Gate Pose

  1. Kneel and extend one leg to the side.
  2. Ground the extended foot and keep the opposite thigh vertical.
  3. Slide one hand down the extended leg.
  4. Reach the other arm overhead and breathe into the side ribs.

Practice tips

  • Pad the grounded knee.
  • Use a block under the lower hand.
Practice note: Keep pressure off the extended knee joint.
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