Gaze up, neck longHand on the shinTop arm long over the earChest opens to the skyLeg straight, toes upGate Pose
Parighāsana
Read what the gnome says
Gate Pose! Kneel on one knee, extend the other leg to the side, foot flat. Reach the arm overhead and lean sideways over the straight leg. Hips stay stacked, chest open. Pad the knee. Breathe, then switch sides. Gatekeeper gnome.
Works on Obliques · Adductors · Intercostals
How to do it
- Kneel tall and extend one leg out to the side, foot flat on the floor.
- Rest the lower hand on the extended leg and sweep the other arm overhead.
- Lengthen the side body, open the chest and hold; switch sides.
Common mistakes
- Don’t collapse into the lower arm.
- Don’t let the hips drift back.
- Don’t crank the neck.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
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