€ EUR
Yoga has plenty of forward bends and an ample number of backbends but fewer opportunities to side bend. Gate Pose offers a chance to open your whole side body, getting into your ribs, armpit, and shoulder while also building balance and core strength. When you get a chance like that, take it!
Gate Pose Basics
Sanskrit Meaning: Parigha (A bar used for shutting a gate) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Props: A Yoga Pad or folded blanket under your knee can make this pose more comfortable
Benefits:
• Stretches the intercostal muscles between the ribs
• Opens the side body
• Improves core strength
• Improves balance
• Stretches the back of the extended leg
Key Alignment Cues
1. Keep your hips square
Your hips face forward as they do in Mountain Pose. As you lean into a side bend, there can be a tendency to take your hips in the opposite direct to compensate. Resist this urge.
2. Activate your extended leg
Flex or point the toes on your extended leg to keep your whole leg engaged.
Step-by-Step Instructions
1. Begin in a kneeling position with your pelvis stacked over your knees. Take extra padding under your knees if you like.
2. Take your left leg out to the left side. Flex your left foot to come onto the left heel or point your toe toward the floor.
3. Lift your right arm up toward the ceiling and take your left hand onto the outside of your left leg.
4. Reach your right arm over your head and to the left to open the right side of your body.
5. Let your left arm come further down your left leg as necessary.
6. Take your gaze up and under your right arm.
7. After several breaths, switch sides.
Beginner Tips
1. It’s ok to be a little wobbly. That’s how you get stronger.
2. Try not to put a lot of weight into the hand that is resting on your leg. Use your core for support instead.
3. Come on the sole of the extended foot with your toes facing toward the front of your mat for more stability.
Variations
Gate Pose Variation
1. From an upright kneeling position, take your left leg out to the left side.
2. Bring your right hand to your mat in line with your right knee.
3. Make sure your right shoulder is stacked over your right wrist.
4. Take your left arm straight up to the ceiling or over your left ear.
5. Turn your gaze up.
Preparatory Pose
Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
Do this posture to stretch your inner thighs before Gate Pose.
Why We Practice Gate Pose
Gate is one of those little poses with a big impact. From its powerful side stretching to its core stabilising, it’s well worth exploring for beginners and experienced yogis alike. It’s also a wonderful Prenatal Yoga pose.
