Four-Limbed Staff Pose – Chaturanga Dandasana: Step-by-Step Guide
April 30, 2025Half Frog Pose – Ardha Bhekasana: Step-by-Step Guide
May 3, 2025
Gate Pose (Parighasana) is a seated side bend that stretches the side body, opens the chest, and improves flexibility in the legs and spine. It is an excellent pose for enhancing balance, strengthening the core, and increasing overall body mobility. Here’s how to perform Gate Pose with proper alignment and technique.
Step-by-Step Instructions:
Starting Position: Begin by kneeling on the mat, facing the long side. Stretch your left leg out to the side, externally rotating it so that the heel is grounded on the mat and the knee and toes (with the foot flexed) are pointing upward.
Hip Positioning: Gently press your right hip forward to lengthen the spine. Open your arms out to the side, parallel to the floor, with your palms facing up.
Side Lengthening: Inhale, lengthening through both sides of your waist. As you exhale, lower your left side body towards your left leg, placing your hand on your leg or a block if that feels more comfortable. Ground through your right knee for stability.
Reach the Right Arm: Inhale and lift your right arm up and over to the left, keeping your right hip pressed forward. Knit your ribs in and rotate your ribcage towards the ceiling. Look up under your right arm or keep your gaze forward.
Hold the Pose: Stay in Gate Pose for 5 to 10 breaths, maintaining a long side body and deep stretch. Focus on breathing into the side body and ribs.
Exit the Pose: To come out of the pose, extend through the top arm and come back to the center as you inhale. Bring your knees back next to each other and repeat the pose on the other side.
Beginner’s Tips:
Use a Wall for Stability: If you find it challenging to balance, use a wall for the stretched leg. Place the ball of your foot against the wall for added support.
Use a Block for Support: If you have difficulty reaching the floor with your hand, place a block under your hand to help keep the side body long and supported.
Benefits of Gate Pose:
Stretches Key Muscles: This pose deeply stretches the calves, hamstrings, and spine while opening the side body, chest, and shoulders.
Stimulates Internal Organs: Gate Pose stimulates the lungs and abdominal organs, promoting improved digestion and lung capacity.
Improves Balance and Flexibility: This pose helps improve balance by requiring stability in the legs and core while stretching the entire body.
Things to Watch Out For:
Knee Sensitivity: If your knees are sensitive, place a folded blanket under them for added support and cushioning. This will help reduce strain on the knees during the pose.
Knee Injury: If you have a knee injury, you can modify this pose by sitting in a chair. Ground your sitting bones on the chair, keeping your feet flat on the floor or extending one leg out to the side. Perform the same side bend and arm movements as in the full pose.
Neck Discomfort: If you experience discomfort in your neck, avoid looking up toward your top hand. Instead, keep your gaze forward or towards the floor to maintain neck safety and comfort.
Variations to Try:
Flat Foot Variation: Try placing the left foot flat on the floor with the toes pointing forward. This variation allows for more stability in the legs and a different stretch in the side body.
Core Engagement: For a deeper stretch, use your core muscles to hold you in place, allowing your lower hand to hover above the extended leg. This variation challenges the core and deepens the stretch in the side body.
Gate Pose (Parighasana) is an excellent posture for improving flexibility, enhancing balance, and stretching the side body. It also promotes internal organ health and deepens your breath. If you’re looking for yoga classes in Toronto, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga for more information.
