Gate Pose (Parighasana) Step-by-step and Benefits

Gate Pose or Beam pose or Parighasana - Sharp Muscle
6 min read
Updated: April 6, 2023

The Gate Pose (Parighasana) focuses on opening your shoulders, pulling your spine, hamstrings and sides of your body together. It also activates your lungs and abdominal organs.

Given this fact, the sensation may feel intense at first, but think of the Gate Pose (Parighasana) as an extension to your side body for three-dimensional breathing and a fuller, deeper sense of breathing. Opening the entrance.


Also known as:Gate Pose, Parighasana
Sanskrit name:परिघासन
Type:Lateral bending
Total time:30 to 60 seconds
Chakra:Manipura Chakra, Swadisthana Chakra, Muladhara Chakra
Focus:Shoulders, spine, hamstrings
Counterpose:Balasana (Child’s Pose), Downward-Facing Dog (Adho Mukha Svanasana), Seated Forward Fold (Paschimottanasana), Sphinx Pose (Salamba Bhujangasana), Corpse Pose (Savasana)
Preparatory Poses:Adho Mukha Svanasana, Baddha Konasana, Virasana, Prasarita Padottanasana, Supta Padangusthasana, Upavistha Konasana, Utthita Parsvakonasana, Utthita Trikonasana
Follow-up poses:Trikonasana, Utthita Parsvakonasana, Parivrtta Janu Sirsasana
Indications:Energizes abdomen and lungs
Contraindications:Modification for knee injury, Hip or groin injury, Sciatica, High blood pressure—keep both hands above heart level

Benefits of Gate Pose (Parighasana)

There are many benefits along with all the stretching and entanglement of different muscles that are given below:

  1. Physical Benefits:
    • Stretches the arches, calf, thigh, and abdominal muscles
    • Strengthens the ankle, knee, and hip joints
    • Lengthens the side of the body
    • Tones the abdominal organs
    • Opens the chest
  2. Mental Benefits:
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Steps of Gate Pose (Parighasana)

  1. Start kneeling on the ground. Slide your right foot, expand it to the right and press your legs, toes and heel against the ground. Your right knee and ankle should be faced directly, should be aligned with the top of your feet. Rotate your stomach on the right to move your upper body to the left.
  2. Breath and increase your arms to your parties. Tilt your body on your right foot and relax your right hand down to your feet as possible. When you pull on the left, your torso will be compressed on the right side.
  3. Keep your left hand on your left hip and press your stomach on the ground. Take your left hand into your lower left rib cage and press it towards your shoulders.
  4. Breathing because you draw on your head on your head right. Let your left hip move a little but keep your upper body away from the ground.
  5. Stay in this situation for 30 to 60 seconds. To release yourself from this currency, breath and raise your torso directly through your top hand. Return your right foot in your original position.
  6. Rest one moment, then repeat the process to the left.

Modification and variation

Practicing Gate Pose (Parighasana) can be a great way to combat a long day of sitting or to prepare the body for other activities. Try these simple changes to find the variations that works best for you:

  1. If you cannot press the foot of your extended foot on the floor, press your foot against the wall.
  2. If you feel unsteady in the posture or if you have a knee injury, then practice the posture while sitting in a chair:
    • Sit with your feet bent on your knees, so your feet sit at right angles with your feet on the floor.
    • Extend your right leg outward.
    • Perform steps 3 and 4 according to the instructions above. Then come back to the center and repeat in the opposite direction.
  3. More experienced individuals can work towards the full variation of the pose, which is a deeper side bend:
    • Perform steps 1-4 according to the instructions above.
    • Lean all the way to the right and raise your right palm up.
    • Rest on the right side of the torso above your extended (right) leg. Press the top of your right leg behind your right hand.
    • To reach the top of the left arm and press both palms together.
    • Return to the center and repeat in the opposite direction.
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The Gate Pose (Parighasana) will open the sides of your torso, helping to create symmetry throughout your body. Keep in mind the following information while practicing this yoga pose:

  • Keep your extended leg straight and align your torso with your thigh.
  • Only bend down as much as your flexibility allows. Even if it is just one or two inches, you will still get the benefit of the pose!
  • Do not place your lower hand directly on your knee. By doing this, there is a lot of pressure on the knee joint.
  • Practice a three-part berth (Dirga Pranayama) before and after the pose to relax and help stretch your intercostal muscles even further. Keep in mind the difference in your breathing capacity before and after the stretch!
  • Keep your torso open and lift. Do not let your chest or shoulders come forward.


Gate Pose (Parighasana) is a challenging beginner level practice and requires individuals to come in and out of it with proper guidance and instructions. It also comes with some precautions to keep in mind, which are given below:

1. Injury

  • Knee injury: In the case of a mild knee injury (or rehab), the person may use a blanket or a rolled mat under the knees. In the case of severe knee injuries, this pose can be practiced with the chair, as in the gate pose on the chair.
  • Ankle or Rib Cage Injury: In such cases, no one should refrain from posing until the injury is completely healed. This is because the Gate Pose (Parighasana) naturally forces the rib cage to open, which can worsen symptoms or pain. For individuals with an ankle injury, it is best to avoid this posture as it requires the extended leg ankle to gain weight and bear. This can put undue pressure on the injured joint.
  • Shoulder injury: For individuals suffering from an injury to the shoulder joint, or arms, this pose can be practiced by placing the hand on the hip (rather than moving the arm up).
  • Wear and tear: Individuals recovering from any type of wear and tear such as the calf, hamstring, gluteus, rotator cuff tear, etc.
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2. Heart issues or surgery

The Gate Pose (Parighasana) also helps to stretch the diaphragm and heart muscle, so people who have recently had heart surgery, or who have had a pacemaker, may find it uncomfortable. In such cases, this yoga pose should be strictly avoided.

3. Hernia

Individual who are suffering from or recovering from hernia issues and/or surgery should not practice this yoga pose as it will stretch the walls and muscles of the abdominal area. This can prove to be detrimental to recovery.

4. Pregnancy

Women should avoid practicing this yoga pose in the third trimester of their pregnancy as it may put pressure on their uterus, ribs and lower back.

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