Beginner Standing Kneeling Hatha

Gate Pose

Parighasana परिघासन

Parighasana is a gentle kneeling side stretch that is accessible to most practitioners.

Level: Beginner
Hold: 3–5 breaths per side
Focus: Side-body stretch
Steps: 5 cues · ~1 min

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Lift then bend
Chest faces forward

WorksSide body · inner thigh · shoulders

Step by step

How to do Gate Pose

StartKneel upright.

1
Kneel with a blanket under the knees.
2
Extend the right leg out to the side, foot flat.
3
Inhale and raise the left arm.
4
Exhale and bend to the right, sliding the right hand down the leg.
5
Keep the chest facing forward.
↩
Coming out. Inhale back up, return the leg and switch sides.

Breath

Breathe into the open side.

Focus

Side-body stretch

Why practise it

Stretches side body and inner thighs.

Alignment

Cues & common mistakes

Aim for Hips stacked over the kneeling knee.

Teacher’s cues

“Lift then bend”
“Chest faces forward”

Watch out for

Collapsing forward.

Make it yours

Easier, harder, supported

Easier

Pad the knee; hand on a block.

Variations

Arm extended overhead

Props

Blanket under knee

In a sequence

Where it fits in a flow

Good to know

Questions

What does Parigha mean?

An iron bar used to lock a gate.

In the tradition

From the Iyengar repertoire.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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