How to Do Gate Pose in Yoga (Parighasana)

How to Do Gate Pose in Yoga (Parighasana)
How to Do Gate Pose in Yoga (Parighasana) Image Credit: YogaUOnline

How to Do Gate Pose in Yoga (Parighasana)

Disclosure: As an Amazon Associate I earn from qualifying purchases.

Welcome to our beginner’s guide to Gate Pose in yoga, also known as Parighasana. In this section, I will provide you with step-by-step instructions on How to Do Gate Pose in Yoga (Parighasana) accurately and safely. Whether you’re new to yoga or an experienced practitioner, Gate Pose offers a wonderful opportunity to stretch and strengthen your body while improving your flexibility and posture.

Gate Pose is a side bend yoga pose that primarily targets the lower body, helping to lengthen and engage the side body muscles. By practicing Parighasana, you can counteract the negative effects of prolonged sitting, strengthen your ankles and feet, and promote better body alignment.

During this tutorial, I will guide you through the correct alignment and execution of Gate Pose, ensuring that you experience all the benefits it has to offer. I will also share variations, modifications, and helpful tips to assist beginners in their yoga journey. So, let’s dive in and discover the beauty of Gate Pose together!

Key Takeaways:

  • Gate Pose, or Parighasana, is a side bend yoga pose that targets the lower body.
  • Practicing Gate Pose can improve posture, stretch and strengthen various muscles, and enhance flexibility.
  • Gate Pose is beneficial for counteracting the negative effects of prolonged sitting and strengthening the side body.
  • In this section, we will provide step-by-step instructions, variations, modifications, and alignment tips for Gate Pose.
  • By incorporating Gate Pose into your yoga practice, you can experience the transformative effects it has on your body and mind.

Gate Pose Basics

Welcome to the world of Gate Pose, also known as Parighasana! This exquisite side bend yoga pose primarily targets the lower body, offering a variety of benefits for both physical and mental well-being. Let’s explore the basics of Gate Pose and discover why it is beloved by practitioners.

Gate Pose is performed in a kneeling position, providing a deep stretch and engagement in the lower body. Its Sanskrit name, Parighasana, reflects its graceful yet powerful nature. As a side bend yoga pose, Gate Pose focuses on lengthening and strengthening the side body muscles, promoting flexibility and mobility.

While practicing Gate Pose, you’ll experience a delightful stretch in your lower body, particularly in the hips, thighs, and ankles. This gentle yet effective pose also revitalizes the spine, creating space between the vertebrae and improving posture.

Gate Pose has an incredibly calming and centering effect on the mind. As you lean gracefully to one side, you’ll feel a beautiful stretch in the opposite direction, encouraging a sense of balance and harmony within. It’s a wonderful way to release tension, both physically and mentally.

Whether you’re a beginner or an experienced yogi, Gate Pose welcomes you with open arms and promises to take your practice to new heights. Stay tuned as we dive deeper into the step-by-step instructions, variations, and benefits of this amazing pose.

Gate Pose at a Glance:

  • Type: Side bend yoga pose
  • Target Area: Lower body
  • Primary Benefits: Improves posture, strengthens side body, stretches back muscles, strengthens ankles and feet

Step-by-step instructions on How to Do Gate Pose in Yoga (Parighasana)

To perform Gate Pose, follow these step-by-step instructions:

  1. Begin by kneeling on the floor with your knees and feet hip-distance apart.
  2. Place your hands on your hips and press down with all 10 toenails to ground yourself.
  3. Next, extend your left leg out to the side, aligning it with your right knee. Make sure to externally rotate your left hip from its deepest socket.
  4. Inhale deeply and extend your right arm out to the side, palm facing upward, externally rotating your arm.
  5. As you exhale, gently lean towards your straightened leg, allowing your left hand to slide down your left leg.
  6. Rotate your chest towards the ceiling and turn your head to gaze under your lifted right arm.
  7. Focus on your breath and allow it to deepen the side body stretch.
  8. To release the pose, slowly stack your shoulders over your hips.
  9. Repeat the entire sequence on the other side.

Gentle reminders: It’s important to approach Gate Pose with accuracy and safety in mind. Make sure to listen to your body and never force yourself into a position that feels uncomfortable or causes pain. Feel free to use props such as blocks or blankets for support if needed.

Now that you know the step-by-step instructions for Gate Pose, let’s explore some variations and modifications to add versatility to your practice.

Gate Pose Variations

Gate Pose, also known as Parighasana, can be modified and adapted to suit practitioners of different levels and needs. These variations offer additional support, accessibility, and challenges, catering to individual abilities and limitations. Let’s explore a few modified versions of Gate Pose:

1. Gate Pose with a Blanket

If you require extra cushioning or support, try practicing Gate Pose with a folded blanket under your knee. This variation can help alleviate pressure on the knee joint and provide a more comfortable experience.

2. Gate Pose with a Chair

For those with limited mobility or balance issues, practicing Gate Pose with the support of a chair can be beneficial. Stand beside a chair, place one hand on the chair’s back, and perform Gate Pose while maintaining stability and ease.

3. Gate Pose Sitting on a Chair

If you find it challenging to kneel or sit on the floor, you can still enjoy the benefits of Gate Pose by practicing it on a chair. Sit upright on the edge of a chair, extend one leg to the side, and perform the side bend while maintaining proper alignment and breathing.

By exploring these variations, you can find the version of Gate Pose that best suits your needs and level of practice. Remember to listen to your body, honor its limitations, and gradually progress at your own pace.

Now that we’ve covered the variations of Gate Pose, let’s move on to exploring the incredible benefits it offers.

Gate Pose Benefits

Gate Pose, also known as Parighasana, offers numerous benefits for both the physical and mental well-being of individuals. By practicing this pose, you can experience positive effects that enhance your overall health and wellness.

Physical Benefits

1. Improved Flexibility: Gate Pose involves stretching the side body, hip flexors, and inner thighs, which helps improve overall flexibility.

2. Strengthened Muscles: When performing Gate Pose, various muscles are engaged, including the quadriceps, hamstrings, calves, core muscles, and side body. This strengthens and tones these muscle groups.

3. Enhanced Posture: Regular practice of Gate Pose can help align the spine and improve posture by counteracting the slouched position often caused by prolonged sitting.

4. Better Body Alignment: As Gate Pose requires balancing and alignment of the body, it can help improve overall body awareness and alignment.

Mental and Emotional Benefits

1. Stress Relief: Gate Pose can promote relaxation and reduce stress by releasing tension from the body and calming the mind.

2. Increased Focus: The concentration required to maintain balance in Gate Pose can help improve mental focus and concentration.

3. Inner Awareness: By practicing Gate Pose, you can develop a deeper connection between your mind and body, enhancing self-awareness and introspection.

4. Sense of Openness and Freedom: The expansive stretch of the side body in Gate Pose can create a sense of openness and freedom, allowing for a feeling of lightness and spaciousness.

By incorporating Gate Pose into your regular yoga practice, you can reap these physical and mental benefits, promoting a healthier and more balanced lifestyle.


Gate Pose, also known as Parighasana, is a versatile yoga pose that provides a wide range of benefits for practitioners. By incorporating Gate Pose into your yoga practice, you can improve your flexibility, enhance your posture, and strengthen various muscles throughout your body.

Following the step-by-step instructions on How to Do Gate Pose in Yoga (Parighasana), you can ensure that you are performing the pose accurately and safely. Additionally, by exploring different variations and modifications of Gate Pose, you can cater the pose to your individual needs and abilities.

Parighasana is not only suitable for beginners but also offers challenges for experienced yogis. Regardless of your level, practicing Gate Pose regularly can have transformative effects on both your physical and mental well-being. So, why not give Gate Pose a try and discover the positive changes it can bring to your body and mind?

You May Also Like: How to Do Wide-Legged Standing Forward Fold in Yoga


Q1. What is Gate Pose in yoga?

Gate Pose, also known as Parighasana, is a side bend yoga pose that primarily targets the lower body. It helps improve posture, strengthen the side body, stretch back muscles, and strengthen the ankles and feet.

Q2. How do I do Gate Pose accurately and safely?

To perform Gate Pose, start by kneeling with your knees and feet hip-distance apart. Extend your left leg out to the side, externally rotate your right arm, and lean towards your straight leg. Gaze under your lifted arm and rotate your chest toward the ceiling. Check the step-by-step instructions for more details.

Q3. Are there any variations of Gate Pose?

Yes, there are variations of Gate Pose that can make the pose more accessible or offer different challenges. Some variations include using a blanket or chair for support, or performing Gate Pose while sitting on a chair. These variations can be beneficial based on individual abilities and limitations.

Q4. What are the benefits of practicing Gate Pose?

Gate Pose offers numerous benefits such as improved flexibility, strengthened and stretched muscles, enhanced posture, and better body alignment. It also counteracts the negative effects of sitting, stimulates the lungs, stretches the side body, and promotes a sense of openness and freedom.

Q5. Any tips for beginners doing Gate Pose?

Beginners can benefit from focusing on proper alignment in Gate Pose. It’s important to listen to your body, use your breath to deepen into the stretch, and gradually progress in the pose. Start with caution and adapt the pose as needed. Consulting with a qualified yoga instructor can also be helpful.

You May Also Like