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    Person practising Gate Pose (Parighasana) using a yoga chair for support.
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    Gate Pose (Parighasana)

    A refreshing side stretch that opens the ribs, waist, and inner legs while improving flexibility through the spine.

    Teacher featured in image: Emma Newlyn 

    Category: Side Bend

    Difficulty: Beginner – Intermediate

    Sanskrit: Parighasana (par-ee-GAHS-uh-nuh)

    Main Focus: Side Body, Flexibility, Balance

    Props: Yoga Chair, Yoga Brick

    Gate Pose (Parighasana) is a kneeling yoga pose that creates a deep stretch through the side body while encouraging flexibility through the hips, hamstrings and spine. Practised with one knee grounded and the opposite leg extended to the side, the pose lengthens the torso as the upper body moves into a gentle side bend. Gate Pose can also help develop balance and stability while creating space across the chest and shoulders. A yoga chair or brick can be used for additional support, effectively raising the floor so the lower hand does not need to reach as far, making it easier to maintain length and openness through the body.

    How to Practise
    1. Begin kneeling with knees hip-width apart
    2. Extend your right leg out to the side, keeping the foot flat on the floor and toes pointing forward or slightly upwards
    3. Inhale and extend both arms out to shoulder height
    4. Exhale and slide your right hand down the extended leg as you reach your left arm overhead
    5. Lengthen through the left side of the body, avoiding collapsing into the lower side
    6. Keep the chest open and rotate slightly towards the ceiling
    7. Gaze forward or upward beneath the top arm
    8. Hold for 5–8 breaths, then return to centre and repeat on the other side
    Benefits
    • Stretches the sides of the torso, hamstrings, and inner thighs
    • Improves spinal mobility and posture
    • Expands the ribcage and supports deeper breathing
    • Strengthens the core and stabilising muscles
    Modifications
    • Place a blanket under the kneeling knee for extra cushioning
    • Rest the lower hand on a yoga brick or chair if reaching the leg feels uncomfortable
    • Keep the extended knee slightly bent if hamstrings feel tight
    • Practise with the top hand on the hip for a gentler variation
    Gate Pose with Yoga Chair Support

    Using a yoga chair in Gate Pose provides additional support and effectively raises the floor, reducing how far the lower hand needs to reach. Rest the hand lightly on the chair seat as you extend the opposite arm overhead, helping to maintain length through the side body and openness across the chest. This modification can make the pose more accessible while supporting balance and stability.

    Props to Support Gate Pose (Parighasana)

    Props can make Gate Pose more comfortable and accessible by providing additional support, stability and cushioning. A yoga chair or brick can raise the floor and reduce the distance the hand needs to reach, while a folded blanket or knee mat pad can provide extra cushioning beneath the supporting knee.

    Yogamatters Chair With Front Bar
    Chair With Front Bar
    £58.00
    Yogamatters Organic Cotton Yoga Blanket
    Organic Cotton Yoga Blanket
    £35.00
    Yogamatters Knee Mat Pad - Black
    Knee Mat Pad - Black
    £15.00
    Yogamatters Yoga Brick
    Yoga Brick
    £9.00