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Yoga Poses Guide
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Gate

Parighasana

par-ee-GHAH-sah-nah
Gate
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Stretches side body and pelvis
Tones abdominal organs
Promotes breath awareness

How to perform gate

  1. Begin kneeling. With an exhale stretch your right leg to the right, toes pointing away. Keep your left hip aligned over your left knee.
  2. Stretch your arms wide and at shoulder height with an inhale.
  3. Bend to the right with an exhale. Rest your right hand on your thigh or calf and reach your left arm up and over. Gaze toward your upper arm.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale. Change sides.
Alignment cues
  • Keep left hip over knee
  • Face torso forward
  • Place hand above or below knee
Modification: Gaze forward. Bend only as far as is comfortable.
Avoid this pose if you have knee injury.
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More yoga poses to discover

Gate (Parighasana in Sanskrit) is a beginner yoga pose that belongs to the standing category. This asana targets abs, obliques and spine, and also involves hamstrings and shoulders muscles. Gate tones abdominal organs; stretches side body and pelvis and also promotes breath awareness. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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