Street Bag

Gate Pose, also known as Parighasana , is a yoga exercise that stretches the sides of the body and opens the hips , while strengthening the back and improving breathing . This stretch is great for releasing tension after long periods of sitting and improves flexibility in the sidewalls of the body.

Correct technique and form

Follow these steps to perform Gate Pose correctly:

  • Start in a kneeling position with your hips raised above your knees.
  • Extend your right leg out to the side with the toes pointing forward or slightly upwards.
  • On an inhale, lift your arms up, and on an exhale, let the left arm extend overhead and the right hand rest on your outstretched leg.
  • Extend the left side of the body, keeping the hips in a neutral position without collapsing forward.
  • Breathe deeply in this position for 5-10 breaths, then repeat on the other side.

Common errors

Here are some typical Gate Pose mistakes and how to avoid them:

  • Bending the back : Avoid rounding the back forward. Keep the spine long and open, especially as you extend toward the extended leg.
  • Collapsed hips : Make sure the hips don't drop forward. Keep them stable and in line with the rest of the body.
  • Forced stretch : Move into the stretch with control and without overdoing it. Let the breathing take you deeper into the pose.

Modifications and Variations

To adapt the Gate Pose to your flexibility, try these modifications:

  • Using blocks : If it is difficult to reach the leg, you can place a yoga block under your hand for support.
  • Gentler stretch : If you have tight hips or back, you can choose to keep the upper body more upright and focus on a gentle side bend.

For a bigger challenge you can:

  • Extend the stretch : Work on turning your chest up toward the ceiling and extending your arm even further overhead to deepen the stretch.

Reps and sets

Hold the position for 5-10 breaths on each side. Repeat 2-3 times to increase flexibility in the sides of the body.

Breathing pattern

Breathe deeply and calmly. Inhale as you lift and extend the body, and exhale as you sink deeper into the stretch.

Videos with different approaches

Watch these videos for instructions on how to perform Gate Pose correctly:

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