Gate Pose

Parighasana

par-ee-GAH-sah-nah

A lateral side stretch performed from a kneeling position that opens the intercostal muscles between the ribs, improving breathing capacity. Gate Pose creates a long, expansive stretch along the entire side body while strengthening the core and supporting muscles. It is an accessible way to improve lateral flexibility and is especially beneficial for athletes and desk workers.

How to do Gate Pose

1. Kneel on the floor with your knees hip-width apart. Extend your right leg straight out to the side with the foot flat on the floor and toes pointing forward (or slightly turned out).
2. On an inhale, extend both arms out to the sides at shoulder height. Ensure your hips are stacked over the kneeling knee and your torso is upright.
3. On an exhale, lean your torso toward the extended right leg, sliding your right hand down the right leg (shin or ankle). Reach your left arm up and over your ear, creating a long arc from the left knee to the left fingertips.
4. Keep your chest open and rotating toward the ceiling rather than collapsing forward. Press the kneeling knee firmly into the mat for stability.
5. Hold for five to eight breaths, feeling the expansive side stretch with each inhale. Return to upright on an inhale and repeat on the other side.

Benefits of Gate Pose

• Stretches the intercostal muscles, obliques, and side body
• Opens the shoulders and chest
• Improves breathing capacity by expanding the ribcage
• Strengthens the core and supporting lateral muscles
• Stretches the hamstrings and calves of the extended leg

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the kneeling knee for cushioning
• Keep the top arm on the hip instead of reaching overhead
• Bend the extended leg slightly if hamstrings are tight

Cautions

• Avoid with knee injuries on the kneeling side; pad the knee generously
• Use caution with rib or intercostal injuries
• Those with shoulder injuries should keep the top arm on the hip