Pose library · Parighasana
Gate Pose (Parighasana)
Parigha means the bar used to close a gate and asana means posture. Kneeling on one knee with the other leg out to the side, you bend sideways over the straight leg, so the body looks like a gate with its crossbar.
Pronunciation and meaning
Parighasana: pah-ree-GAHS-uh-nuh. The gh is a soft breathy g, and the stress falls on GAHS.
Parigha means the bar used to close a gate and asana means posture. Kneeling on one knee with the other leg out to the side, you bend sideways over the straight leg, so the body looks like a gate with its crossbar.
How to do Gate Pose
- Kneel upright on the mat with a folded blanket under your knees, hips over the knees.
- Extend your right leg out to the right side, foot flat on the floor and toes pointing forward or slightly out, in line with the left knee.
- Inhale and lift your left arm up beside the ear. Rest your right hand on the right thigh or shin.
- Exhale and bend sideways to the right, sliding the right hand down the leg and reaching the left arm over the head. Keep the chest open to the front rather than turning down.
- Stay for five breaths, breathing into the left side of the ribs.
- Inhale to come up, bring the right knee back to kneeling, and repeat on the other side.
Make it easier
- Double the padding under the kneeling knee, or kneel on a cushion.
- Bend the extended knee slightly, or rest the foot on a block, if the inner thigh or hamstring pulls.
- Sit on a chair with one leg out to the side and practise the side bend from there.
Pregnancy and after birth
Pregnancy. Adapt. Gate Pose is often comfortable in pregnancy if kneeling feels fine. Pad the knee well, keep the side bend gentle, and rest a hand on a chair for balance. Check with your OB or midwife.
After birth. Adapt. After your doctor or midwife has cleared you, keep the side bend small at first and come out if you feel pulling across the belly or a caesarean scar.
See prenatal yoga notes by trimester before you adapt a pose.
Common mistakes
- Collapsing the chest toward the floor instead of keeping it open.
- Leaning all the weight onto the hand on the leg.
- Kneeling on the kneecap without padding.
Gate Pose is a kneeling side bend that opens the side of the body, a part that rarely gets stretched in everyday life. It is gentle, steady and easy to adapt, so it suits most people.
It often appears in a slower class or a warm up, before standing side stretches or twists. The kneeling base keeps balance simple, so the attention can go to the breath in the ribs.
How does gate pose prepare you for other poses?
It teaches the long side body used in Extended Side Angle and Side Plank. From the same kneeling position, you can also move into Camel Pose with the hands on the back. The seated cousin of this side bend is Revolved Head to Knee Pose, Parivrtta Janu Sirsasana.
When does gate pose help?
Many people enjoy it after long hours of sitting, when the sides of the waist feel cramped. It pairs well with the full body stretch routine, and it is a good choice in yoga for seniors with a chair for support.
Gate Pose questions
What does gate pose stretch?
Mainly the side of the body, from the hip to the armpit, along with the inner thigh and hamstring of the extended leg.
Why does the kneeling knee hurt in gate pose?
Kneeling on a hard floor puts direct pressure on the kneecap. Fold the mat over or add a blanket, and if the knee still hurts, practise from a chair instead.
Is gate pose good for beginners?
Yes. It needs little balance or flexibility, and the side bend can be as small as you like. It is often one of the first side stretches taught in a beginners class.