How to Do Gate Pose (Parighasana): Step-by-Step Guide for Beginners

What Is Gate Pose (Parighasana)?
Gate Pose, known as Parighasana in Sanskrit, is a kneeling side-stretching posture that opens the chest, shoulders and the entire side body. It strengthens the legs, improves balance and creates space along the ribs and spine. This pose is often used to develop mobility through the waist and hips while supporting calm, steady breathing.

When You Should Avoid This Pose
Avoid Gate Pose if you have a leg injury, knee pain or if you have recently had surgery. If kneeling feels uncomfortable, use the chair variation below for support.

Watch the Gate Pose video tutorial
Watch the full tutorial here:

How to Do Gate Pose in 3 Easy Steps

1. Set your foundation.
Begin kneeling on the floor. Extend your right leg out to the side with the foot flat on the ground. Keep your left knee directly under your left hip and lengthen through your spine.

2. Add the stretch.
Inhale and reach your arms out wide with palms facing down. Place your right hand on your shin, ankle or the floor outside your right leg. Place your left hand on your left hip and gently stretch your torso to the right.

3. Lift and lengthen.
Inhale, lift your left arm overhead and extend through your fingertips. Gaze up towards your top hand if your neck feels comfortable. Hold for several breaths, then return to centre and repeat on the other side.

Variation: Gate Pose Using a Chair
If balancing on one knee is difficult or if you have a knee injury, use a chair beside you for support. Rest your hand on the chair seat while stretching through the side body.

Common Questions About Gate Pose (People Also Ask)
What does Gate Pose stretch?
It stretches the ribcage, waist, hamstrings, hips and side body.

Is Gate Pose good for beginners?
Yes. It is accessible and easy to modify with props.

Should Gate Pose hurt my knee?
No. If there is any knee discomfort, place padding under the knee or use the chair variation.

What is Gate Pose good for?
It improves balance, increases mobility through the torso and helps expand the chest for deeper breathing.

Preparatory Poses

• Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
  
• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
  
• Wide-Angled Seated Forward Bend (Upavistha Konasana)
  
• Bound Angle Pose (Baddha Konasana)
  
• Extended Side Angle Pose (Utthita Parsvakonasana)
  
• Extended Triangle Pose (Utthita Trikonasana)
  
• Hero Pose (Virasana)
  
• Downward Facing Dog Pose (Adho Mukha Svanasana)

Follow-Up Poses

• Extended Triangle Pose (Utthita Trikonasana)
  
• Extended Side Angle Pose (Utthita Parsvakonasana)
  
• Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)