pose of the month Parighasana/gate pose
Why Gate Pose (Parighasana) Should Be Part of Your Daily Movement
Have you been sleeping on Gate Pose? Let’s change that! Parighasana is the ultimate side bend that hits all the right places, giving you that stretch and a surprise glute burn. Yep, it’s spicy and sweet. Plus, this pose comes with all sorts of options to suit your vibe. Let’s get into why this seemingly low-key pose deserves the spotlight!
Why Gate Pose is a Game-Changer
Let’s be real—Gate Pose lives a surprisingly unexceptional life. It’s not flashy, and it rarely tops anyone’s "must-practice" list. But why?!
Take it from Yoga Journal’s senior editor Renee Marie Schettler:
“I was at least a decade into practicing yoga before I experienced Parighasana for the first time. And I was immediately dumbfounded. Where had this pose been my entire life?! No other pose creates such an extended yet supported stretch along my entire side body (and, when I shift my hips slightly forward, my aching IT bands). There’s also an ease and a grace about it that I feel I take away with me into life each time I practice it. I often joke with students that I could stay in this pose for the rest of class. Heck, I could stay here the rest of my life.”
If you haven’t felt that magic yet, you’re about to.
Benefits of Gate Pose
Posture Perfection: Counteracts the effects of sitting (because who isn’t stuck at a desk these days?).
Side Body Strength: Targets the obliques and intercostal muscles—hello core power!
Back Love: Stretches the latissimus dorsi and erector spinae, those big back muscles you didn’t know needed attention.
Happy Ankles & Feet: Strengthens the often-neglected lower body parts.
Bonus? It’s super accessible. No acrobatics required.
How to Rock Gate Pose
Legs
One knee directly under the hip, bent at 90 degrees, top of the foot on the floor.
Opposite leg extended out straight, knee pointed the same direction as your hips.
Big toe, heel, and blade of the extended foot on the floor.
Hips stacked over the supporting knee.
✨ Pro Tip: If your knees aren’t loving the floor, pad them with a folded mat or pillows. Comfort is key!
Upper Body
Shoulders aligned with hips and supporting knee.
Spine long, crown of the head reaching away from the hips.
Lateral bend from the hip through the spine, ribs in line with hips and legs.
Shoulder blades moving down the back.
Pro Tip: Think about rotating your ribs toward the ceiling for that extra side stretch goodness.
Arms
Supported Leg Side Arm: Hand on the floor, arm straight, shoulder away from the ear. Engage the glutes if supporting with the arm feels tough.
Extended Leg Side Arm: Reaches up and over, palm facing the floor, shoulder away from the ear.
Gaze
Traditionally, your gaze goes up toward the ceiling—but follow your neck’s comfort zone.
Key Things to Watch
Don’t let that booty stick back—keep those hips stacked!
Roll your sternum (breastbone) toward the ceiling for a deeper stretch.
Variations and Spicy Add-Ons
Place the ball of your extended foot on the floor for an extra calf stretch.
Add a side crunch for a serious oblique burner.
Hold a weight in the extended arm for a strength boost.
A Quick Word on Safety
If you’ve had a knee replacement or deal with bursitis, padding your knees is a must. Always listen to your body, and don’t push through sharp pain.
Gate Pose may not be the flashy star of your practice, but it’s the secret sauce your body will thank you for. From improving posture to building core strength and giving your side body some much-needed love, this pose is the underrated gem that deserves a spot in your daily movement. Plus, who can say no to a little glute burn fire? 🔥
Give Parighasana a try today—your side body, back, and glutes will be so glad you did.