Gate Pose (Parighasana)

Gate Pose is a kneeling side-body stretch that opens the intercostal muscles, the obliques, and the lateral hip, while also lengthening the inner thigh of the extended leg. It provides a refreshing lateral expansion that counteracts compression from twists or forward folds and creates space for deeper breathing. The pose is performed by kneeling upright on one knee, extending the other leg out to the side, and reaching the top arm overhead while the side body arcs long over the extended leg.

Cues

• Stack your kneeling hip directly over your knee and press the shin firmly into the mat for a stable base.
• Reach your top arm overhead and think of lengthening rather than collapsing as you arc to the side.
• Keep both sides of your waist long — resist the urge to crunch the lower side of the stretch.
• Breathe into the ribs on the top side of your body to deepen the lateral expansion with each inhale.