Gate Pose Step-by-Step: An Essential Yoga Posture for Beginners

Gate Pose Step-by-Step: An Essential Yoga Posture for Beginners

The Gate Pose, also called "Parighasana" in Sanskrit, is a popular yoga posture involving lateral stretching of the body, resulting in a shape that resembles a gate. This asana improves flexibility, especially in the hips and shoulders. As you practice this pose, you will experience a gentle challenge in maintaining your balance, as your grounded knee and foot provide a stable foundation for your upper body and rib cage to expand and create more space. 

Additionally, the Gate Pose helps stretch and strengthen the torso, hips, and leg muscles while promoting better posture and spinal alignment. Incorporating the Gate Pose into your yoga practice can enhance your physical and mental well-being.

Gate Pose

Gate Pose Step-by-Step Guide

  1. Start in a kneeling position with your knees and feet positioned hip-distance apart. Place your hands on your hips.
  2. Ensure that you evenly distribute your body weight on all ten toenails. Maintain a neutral pelvis, avoiding forward or backward tilting, as you extend your left leg straight to the side, aligning it with your right knee. 
  3. Rotate your left hip outward and firmly press the outer edge of your left foot and the base of your left big toe into the yoga mat. Keep your right hip directly above your right knee.
  4. Inhale, and simultaneously extend your right arm out to the side, externally rotating it so that your palm faces upward.
  5. Exhale and lean gently towards your extended leg, allowing your left hand to slide along your left leg as far as it feels comfortable. Avoid forcing the stretch; let it happen naturally.
  6. Turn your head to look beneath your raised right arm, directing your gaze upward.
  7. Gradually rotate your chest upward, being mindful to keep your top shoulder blade pulled back to prevent rounding your spine forward.
  8. Utilize your inhalations to elongate your spine and deepen the stretch along the side of your body.
  9. To release the pose, slowly stack your shoulders directly over your hips, return to kneeling with both knees on the mat, and sit back on your heels. Repeat the entire sequence on the other side.

Yoga mat

Advantages of the Gate Pose 

Benefits of Regular meditation of gate pose include:

  1. Enhances flexibility in the calves, hamstrings, and spine.
  2. Expands and stretches the side body, chest, and shoulders.
  3. Encourages stimulation of the lungs and abdominal organs.
  4. Contributes to improved balance and stability.

Tips for Beginners

  • Consider using a wall to support your stretched leg to increase your stability. Position the ball of your foot against the wall for added balance.
  • Instead of resting your hand on your leg, you can utilize a yoga block as an alternative support.


If your knees are sensitive or tender, place a folded blanket or double your yoga mat under your knees for added cushioning and support. If you have a knee injury or if kneeling causes discomfort, it's advisable to skip this particular pose. 

Instead, you can modify the practice by sitting on a chair and stretching one leg out to the side while keeping the other knee bent. This modification allows you to experience a similar stretch without putting unnecessary strain on your knees. Always prioritize your comfort and safety when practicing yoga.

Gate Pose

Tips To Perform Gate Pose Perfectly

  • Ensure you engage your core muscles to support your spine and maintain balance.
  • Keep both thighs engaged and your knees and toes pointing forward.
  • You can place a meditation cushion or yoga mat under your bent knee for support if you have knee issues or discomfort.
  • Avoid overstretching or pushing yourself too hard; only go as far as your body comfortably allows.

Wrapping Up

Incorporating the Gate Pose, or Parighasana, into your yoga practice can be a rewarding experience for both the body and the mind. This graceful stretch enhances flexibility in the hips, shoulders, and sides of the body and promotes a sense of balance and inner peace.

As you gracefully lean to one side, extending your arm overhead, and feel the gentle stretch along your entire body, you may discover a deeper connection between your breath, body, and the present moment.