Gate pose (Parighasana in Sanskrit) is a deep side bend pose. This pose is done in all levels of practice, but the full gate pose is often not possible until you have reached the intermediate or advanced levels. This pose offers benefits for every level of practice and you should move into the pose as far as possible at your current level of practice.
Gate pose offers several physical benefits for various areas of the body. Some of the benefits of gate pose include stretching the spine, muscles of the torso, shoulders and hamstrings. This pose also helps to stimulate the kidneys, liver, lungs and abdomen.
To move into gate pose, begin by kneeling at the center of your yoga mat. Bring the right leg out to the right, stretch the leg out straight with the knee cap facing the sky and the heel of the foot firmly on the floor. You will do this pose on the right side and then the left side of the body for balance.
The heel of the right foot on the floor should be in line with the right knee, which is still kneeling on the mat. On an inhalation, bring the arms out to the side with the palms facing down. Exhale and bend to the right over the extended leg and place the right hand as far down the right leg as it will reach or onto the floor at the outside of the extended leg.
Lengthen the left side of the torso as you extend the upper body over the extended right leg. Lift the left arm and on the inhalation breathe and open and expand the upper torso. Go as far into the side bend as is comfortable for your level of fitness. Don’t push yourself, but if you feel ready lower the right side of the torso to get the torso as close to the right leg as possible. bring the top arm over the head and bring the palms together.
To move out of the pose, rise up on an inhalation breath and gently return to the kneeling position on your mat. Complete the movements in reverse on the left side of the body, by keeping the right knee bent on the mat, extending the left leg and performing the full pose on the other side of the body.