- Yoga Type: Hatha Yoga, Gentle Yoga.
- Age Group: Suitable for all ages (with modifications for beginners or those with limited flexibility).
- Level: Beginner.
- Mental Benefit: Enhances focus and reduces stress; promotes mental clarity and calm.
- Physical Benefit: Stretches the sides of the torso, spine, hamstrings, and inner thighs.
Hello, I am Elyce Elowen, a yoga instructor and I do yoga every day and assist people in achieving their best yoga pose.
Today, I will be able to practice the gate pose yoga, the easiest and most powerful asana that helps the body and mind.
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ToggleA lot of people have the problem of rigidity on the sides and the back when one is pinned and cannot move much.
This can also lead to discomfort when seated or standing for example when driving or during a work meeting.
But what can be done to stop holding all these muscles tense and have the body appear more open?
Gate pose is one of the yoga stretches that stretches out almost the complete side of the body and increases the strength of the spine and hence, makes one feel more flexible and energetic.
So let’s go deeper on steps, benefits, and the most interesting variations to learn how to bring your practice to another level.
What is Gate Pose Yoga?
Gate pose yoga otherwise known as Parighasana is a side stretch pose. The term gate has been derived from the shape of your body or the barrier that you make when you are in the pose.
This pose targets the intercostal muscles, hamstrings, and spine besides expanding the chest for better breathing.
It is a mild one that helps one attain flexibility and the right posture in the body. Possibly this is due to its simplicity making alteration easy it is suited for all level yogis.
How to Prepare for Gate Pose Yoga

Follow these simple steps to prepare your mind and body:
- Select a comfortable spot: Look for a location where you can spread your legs and have enough space for stretching.
- Choose soft support: Knee pads will be useful; it is better to place the block or a folded blanket under your knees to avoid pressing on metal.
- Wear comfortable clothes: Choose flowing clothing that would enable a lot of movement such as leggings or short skirts.
- Gather your props: A yoga block or cushion is good to have near you if you are in need of some sort of support.
- Set an intention: Take some time now to visually and mentally prepare yourselves for the practice at hand, take three deep breaths, and then think to yourself I am ready. [1]
Warm-Up Exercises for Gate Pose Yoga
If you warm up properly then you can avoid an easy injury and the gate pose yoga sequence will be easy to do.
Here are some warm-ups to try:
- Side Stretches: Encourage a parallel feet positioning with about hip-width distance between the feet. Interlink your fingers overhead; swivel from the hips to the right and from the hips to the left.
- Cat-Cow Stretch: Lay on the table, tilted slightly up; arch, then round your backbone. This in turn makes the spine more flexible.
- Seated Forward Bend: Lengthen your hamstrings by sitting with your legs straight and leaning forward to try to touch your toes with your hands.
- Dynamic Lunges: Lunge forward to some extent and this way you engage leg muscles as well as liberate your hips.
- Shoulder Circles: Slowly turn your shoulders first to ease out before the pose.
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How to Perform Gate Pose in Yoga (Step-by-Step Guide)

Here is a detailed, step-by-step breakdown of how to do gate pose in yoga correctly:
- Kneel on the floor: Do not let your knees sit in front of or behind your hips.
- Extend your right leg: Yank it apart to the side with your foot horizontally or slightly externally rotated.
- Press down with your left knee: This will lock your lower part of the body.
- Inhale and raise your left arm: Stretch it upwards as far as possible whilst keeping it aligned equivalent to the rod.
- Exhale and bend to the right: Place your right hand down onto your leg, your shin, your ankle, or the ground.
- Lengthen your side body: Notice the stretch going from your left fingers to your left waist area.
- Hold The Position: Stay in that position for 5-7 long breaths in and out.
- Return to the starting position: Breathe air in when you are lifting your upper body from the seat back up.
- Switch Sides: Change the side and do the same Feeton with your left leg forward.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movement:
Body Parts | Movement Type | Description |
Hands | Moving (Initially), Static | Hands initially lift to shoulder height, then the right hand rests on the extended leg for support while the left arm stretches overhead. |
Chest | Static | Chest remains open and lifted to maintain good posture and alignment in the side stretch. |
Feet | Static | Left foot stays grounded under the hip; right foot stays flat and stable on the floor. |
Knees | Static | Left knee remains grounded, providing stability, while the right leg stays extended and engaged. |
Shoulders | Moving (Initially), Static | Shoulders align with the arms, then remain steady to support the upper body stretch. |
Back | Moving | The back lengthens and bends sideways, facilitating a stretch along the spine and side body. |
Gate Pose Yoga Benefits
Mental Benefits
- Reduces stress: The slow and purposeful flow makes the mind relaxed and reduces pressure.
- Enhances focus: It is attention-making to concentrate on balance and alignment.
- Improves mood: This final posture can also be very relaxing when deep breathing is done in this pose as it immediately lifts your spirits.
Physical Benefits
- Increases flexibility: It expands the entire outer part of the torso, the backs of the thighs, and the tops of the shoulders.
- Strengthens the core: The pose helps you work out your abs by balancing your body.
- Opens the chest: It is healthy for the lungs and corrects the sitting and standing positions.
- Relieves back pain: The spinal mobilization is gentle so as not to cause any rigidity on the back. [2]
Yoga Gate Pose Variations And Modifications
If the full version feels challenging, try these yoga gate pose variations:
Chair Yoga Gate Pose: In a full version lie down on the back while in a modified one sit on a chair and extend one leg to the side.
Gate Pose with a Block: if it is hard to reach the floor, put a block under your hand.
Twisted Gate Pose: To make the pose a little more interesting, turn the upper body towards the side of the flexed leg.
Tips for Beginners
Use props: It is easier to do with a yoga block or cushion placed under your knee.
Take it slow: The key message for implementing change is slow and consistent with an emphasis placed on small incremental steps.
Breathe deeply: Breathe in and out calmly to keep oneself cool.
Listen to your body: It is important not to overdo it when practicing yoga especially if it is a new concept to you.
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Engage your core muscles: And this will help you stay stable during the stretch.
Extend your arm further: Push a little further in the stretch to extend the overhead arm.
Point your toes outward: If your hamstrings feel tight, this adjustment should work for you.
Add movement: Perform the exercise far and near, to develop a dynamic stretch.
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Safety Precautions for Gate Pose Yoga
Avoid locking your joints: Bend your knees and your elbows to avoid direct contact with them.
Don’t overextend: They should stretch within the level of their comfort to avoid the unimaginable happening within their training levels.
Support your knees: When you are in the bed and feel uncomfortable get a blanket or cushion.
Pay attention to your spine: One precaution while exercising is to ensure that your back remains straight during stretching.
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Common Mistakes to Avoid
Rounding the back: It is important to keep the back straight for the duration of the pose.
Collapsing the chest: Open your chest so that you want to keep your bones in a vertical position.
Holding your breath: Take slow and deep breaths so that you don’t lose concentration.
Case Study:
On Reddit User (NoFlareBear) This Gate Pose is fantastic. Routines for the neck, shoulders and upper back would be really appreciated. For more knowledge Visit Reddit
VeryFit Life Final Words
Gate pose yoga can be a great addition to the choreographed practices that will change your mind and body for the better.
For myself, the benefits are more apparent in the aspect of stretching musculature and creating a feeling of relaxed openness.
They are especially useful when I wake up feeling a bit sore or my head feels like it is stuck in a fog.
Try it out and find the levels of energy and flexibility among the individuals will improve.
I would like to remind you that Yoga is not about how closely you can stretch during the exercise but how fully you show up for the process.
Just do it at your own pace and relish all the positives that come along with it. So with time, the gate pose in yoga will just be part of your usual good health regime.
FAQs
How often should I practice gate pose yoga?
You can engage in it on a regular basis, and it fits perfectly in Plan B, the stretching regime.
What if I can’t reach the floor with my hand?
You can use a yoga block or place your hand on your shin as you try this exercise.
Can a person with back pain try doing gate pose yoga?
Yes, but do not be over-enthusiastic and over-extend yourself. Perhaps leaning on a cushion will help.
Which muscles does gate pose yoga help to work on?
Stretching the side body, hamstrings, spinal and shoulder muscles.
Can gate pose yoga be done for beginners?
Absolutely! It can be altered with less effort and suits both novices, and those in advanced practice of yoga poses for beginners.
With this guide, you are set to go unpack yourselves into the world of gate pose yoga.
Maybe it is useful to think about it this way: why not try it today to see the incredible results yourself?
Source:
EkhartYoga. (2020, November 6). Gate Pose – Ekhart Yoga. Ekhart Yoga.
Fit, C. (2022, August 23). Gate Pose – Parighasana: How to Do, Steps & Benefits. blog.cult.fit.
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