Gate Pose
Parighasana is a gentle kneeling side stretch that is accessible to most practitioners.
- Level
- Beginner
- Family
- Standing
- Hold
- 3–5 breaths per side
- Works
- Side body, inner thigh, shoulders
- Lift then bend
- Chest faces forward
Step by step
How to do Gate Pose
Begin Kneel upright.
- 01
Kneel with a blanket under the knees.
- 02
Extend the right leg out to the side, foot flat.
- 03
Inhale and raise the left arm.
- 04
Exhale and bend to the right, sliding the right hand down the leg.
- 05
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
Hips stacked over the kneeling knee.
Teacher’s cues
- “Lift then bend”
- “Chest faces forward”
Common mistakes
Collapsing forward.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Pad the knee; hand on a block.
Variations
- Arm extended overhead
Props
- Blanket under knee
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Pad the kneeling knee.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
From the Iyengar repertoire.
Questions
What does Parigha mean?
An iron bar used to lock a gate.
