Kneeling Gate with Lower Hand on Floor

Parighāsana (hand on floor)

Read what the gnome says

Kneeling Gate with lower hand on the floor! Kneel, extend one leg to the side, and bend sideways, lower hand on the floor, top arm overhead. Hips stacked, chest open. Pad the knee. Breathe, then switch. Gate gnome.

Works on Obliques · Inner thighs · Hamstrings

How to do it

1. Kneel and extend one leg out to the side, foot flat on the floor.
2. Place the lower hand on the floor and sweep the other arm overhead.
3. 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 hold the breath.

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.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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