How to Do Gate Pose (Parighasana)

Introduction

Gate Pose, known in Sanskrit as Parighasana, is a side-bending posture that stretches the entire side body while improving balance and stability. “Parigha” means gate or beam, referring to the shape the body takes in this pose, resembling a gate or a latch. This asana is part of the Hatha Yoga tradition and is often incorporated into modern yoga sequences for its unique combination of stretching and strengthening benefits. Historically, side-bending poses like Gate Pose have been valued in yoga for their ability to open the side channels of the body, believed to promote the flow of energy and improve overall well-being.

How to Perform Gate Pose

1. Start in a kneeling position with your legs hip-width apart.
2. Extend your right leg out to the side, foot flat on the floor, toes pointing to the right.
3. Keep your left knee directly under your left hip, toes pointed back.
4. Place your right hand on your right leg, either on your thigh, shin, or ankle, wherever is comfortable.
5. Extend your left arm straight up alongside your ear.
6. Slowly bend to the right, sliding your right hand down your leg.
7. As you bend, feel the stretch along the left side of your body.
8. Turn your chest and gaze upward towards your left hand.
9. Hold the pose for 30 seconds to 1 minute, breathing deeply.
10. To release, slowly come back to center and repeat on the other side.

Modifications and Variations

For Less Flexibility:

• Keep your hand higher on your extended leg if reaching your ankle is uncomfortable.
• Use a yoga block under your bottom hand for support if you can’t reach your leg comfortably.
• Reduce the angle of the side bend if you feel strain in your lower back.

For More Challenge:

• Reach your top arm over your head, creating a deeper side bend.
• Try lifting your extended leg slightly off the ground for an added balance challenge.

Variations:

• Dynamic Gate Pose: Move in and out of the pose with your breath, creating a gentle flow.
• Revolved Gate Pose: As you side bend, twist your torso to bring your top arm under your body, reaching for the floor on the inside of your extended leg.

Benefits

1. Stretches the sides of the torso, spine, and hamstrings
2. Opens the chest and shoulders
3. Strengthens the core muscles, particularly the obliques
4. Improves balance and stability
5. Stimulates abdominal organs, potentially aiding digestion
6. Increases flexibility in the hip joints
7. Can help relieve tension in the lower back
8. Improves overall body awareness and posture

Cautions

• If you have knee problems, place a folded blanket under the kneeling knee for cushioning.
• Those with hip issues should be cautious when extending the leg to the side and not force the stretch.
• If you have lower back problems, limit the depth of your side bend and keep your core engaged.
• Avoid this pose if you have a recent or chronic injury to the shoulders, hips, or knees.
• If you experience any dizziness or loss of balance, come out of the pose slowly and carefully.

Remember to approach this pose mindfully, focusing on creating length in your side body rather than pushing for an extreme stretch. The sensations should be strong but not painful. Pay attention to keeping both sit bones grounded, which helps maintain proper alignment and prevents overarching in the lower back. As you practice, you may notice that one side feels different from the other – this is normal and can help you become more aware of imbalances in your body.