Street Pose

Gate Pose , or Parighasana , is a yoga position that provides a deep stretch in the side body , hips , and hamstrings . This position is perfect for opening the chest, improving the flexibility of the spine and stretching the muscles on the sides of the body. Gate Pose also helps improve balance and core strength.

Correct Form and Technique

To perform Gate Pose correctly, follow these steps:

  1. Start in a high kneeling position, with both knees under the hips.
  2. Extend your left leg straight out to the side, with your left foot flat on the floor and your toes pointing forward or to the side, whichever feels most comfortable.
  3. On inhalation, raise the right arm above the head, and on exhalation, bend the body to the left, while placing the left hand on the calf or ankle.
  4. Extend your right arm over your head towards your left leg, while opening your chest up towards the ceiling. Keep your hips and torso aligned without falling forward.
  5. Keep your gaze either straight ahead or up towards your right hand, depending on what is most comfortable for your neck.
  6. Hold the position for a few deep breaths before returning to the starting position and switching sides.

Common Errors

  • Upper body collapse: Avoid collapsing to the side when bending over. Focus on lengthening both sides of the body.
  • Misplaced hips: Make sure your hips stay in line with your knees and don't push them too far forward or back.
  • Excessive pressure on the knee: If the knee feels strained, place a blanket or block under the knee for support.

Modifications and Variants

Here are some modifications and variations of the Gate Pose :

  • Use a block: If you can't reach your ankle, place a block under your hand to provide support.
  • Built-in Variation: Try lifting your right leg off the floor to challenge your balance and engage your core even more.
  • Stretch from the wall: For extra support, perform Gate Pose close to a wall so you can use it to keep your balance.

Number of Repetitions and Sets

Hold Gate Pose for 5-10 breaths on each side. Repeat 2-3 times to stretch the sides of the body and open up the hips thoroughly.

Breathing technique

  • Inhale as you lift your arm and extend your body.
  • Exhale as you bend over the straight leg and deepen the stretch.
  • Keep your breathing steady and deep to maintain balance and calmness in the position.
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