Gate Pose (Parighasana): Benefits, Sequence, and Variations

Gate Pose (Parighasana): Benefits, Sequence, and Variations

Yoga incorporates various postures that involve forward bends, backbends, and twists. However, side bends are often overlooked, despite their essential role in improving flexibility and relieving tension. One such beneficial side-bending posture is Gate Pose (Parighasana). This gentle yet effective pose stretches the body laterally, promoting better breathing, flexibility, and relaxation. It is safe for pregnant individuals and can be included in warm-ups, cool-downs, or standalone stretching routines.

How to Perform Gate Pose (Parighasana)

1. Start in a kneeling position – Ensure your thighs are perpendicular to the floor, and your hips are aligned over your knees. If your knees feel sensitive, place a blanket or cushion underneath them.

2. Extend one leg – Stretch your right leg out to the side, keeping it straight. Align your knee and ankle with your right hip.

3. Adjust your foot position – Point your right toes forward, keeping the foot parallel to the mat.

4. Inhale and lift your arm – Extend your left arm overhead, reaching next to your left ear.

5. Exhale and lean – Bend your torso to the right, stretching your left arm over your head. Rest your right hand on your right leg for support.

6. Gaze upward – Look up under your extended left arm, ensuring your neck is comfortable.

7. Return to the starting position – Bring your torso back upright and return your right knee to the kneeling position.

8. Repeat on the other side – Perform the same steps on the opposite side to maintain balance.