Seated Gate Pose (Parighasana)

Seated Gate Pose opens the lateral body from hip to fingertips, targeting the intercostals, obliques, and the inner thigh of the extended leg. It is especially helpful for releasing tension accumulated along the sides of the torso and for counterbalancing forward-fold-heavy sequences. From a kneeling position one leg extends straight to the side while the torso arcs over it, sweeping the top arm overhead.

Cues

• Press the sole of your extended foot firmly into the mat and keep that kneecap pointing straight up toward the ceiling.
• Lead the side-bend from your ribcage rather than collapsing at the waist, creating length before you lean.
• On each inhale, grow taller through the crown; on each exhale, deepen the arc without crunching the lower ribs.
• Keep your kneeling hip stacked directly above your planted knee and avoid letting it drift forward or back.