Gate Pose is a kneeling side stretch with one leg extended to the side. Pad the kneeling leg and keep the extended foot grounded; rest a hand on the thigh or a chair rather than reaching beyond a comfortable range.
What is Gate Pose?
Parighasana is a kneeling posture with one leg extended laterally and the torso moving toward that side. The reach may be small, and the lower hand does not need to touch the foot.
How do you practice a supported Gate Pose?
Place a folded blanket under the kneeling knee and keep a chair nearby.
- Kneel upright and extend one leg to the side with the foot grounded comfortably.
- Place one hand on the hip or thigh and keep the other hand on a chair or raised support.
- Incline the torso slightly toward the extended leg without collapsing the side body.
- Keep the gaze neutral and breathe naturally.
- Return upright using the support and switch sides.
How can you modify Gate Pose?
Keep both hands on the hips, reduce the side bend, or practice seated in a chair with one leg extended to the side.
When should you stop or modify?
Stop for knee pain, sharp side or back discomfort, dizziness, or balance loss. This draft awaits qualified teacher review.
Common question: Does the extended leg need to be straight?
No. Keep a soft knee if needed and place the foot in a comfortable direction.
References and further reading
These references provide general context. They do not validate every cue on this page or replace instruction from a qualified teacher.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.