Prime Women Yoga: Parighasana (Gate Pose)

Hello to all! It’s time to add another pose to your repertoire and learn more about intense stretching. This wonderful Gate Pose stretch will open up whole side body, while increasing strength and balance. This is one of my favorite poses to start the day and wake the body up from a night’s sleep. Try it any time of the day to feel rejuvenated. Happy Stretching!

Follow along with us in the video below and subscribe to our YouTube channel for more fitness videos.




  1. From a kneeling position, with the knees hip width apart, step the right leg straight out to the side with the foot flat on the floor, toes facing the side wall.
  2. Inhale the left arm up to the ceiling, with the right hand resting palm down on the right leg.
  3. Exhale the left arm towards the right, dropping over the ear, and slide the right palm down towards the toes, keeping the arms straight.
  4. Press out through the left hip. Press down into the foot and knee and reach out through the fingers and crown of the head. Keep the chin off the chest, looking straight ahead. Press the top shoulder to the back wall, keeping the chest open.
  5. Breathe and hold for 3-8 breaths.
  6. To release: inhale the left arm up and bring the right knee next to the left.
  7. Repeat on the other side.


Benefits: Gate pose stretches the side of the body from the hips to the fingers, increases flexibility of the spine, builds core strength and stimulates digestion, circulation, and respiration.

Contraindications: Recent or chronic knee, hip, or shoulder injury or inflammation.


Modifications: Place folded blanket under the bent knee.

Did you like this article? Sign up (it's free!) and we'll send you great articles like this every week. Subscribe for free here.

Related Posts

Benefits of walking for mature women
Founder pose for foundation training
great abs jump rope
Eco friendly workout clothes
Hilary Topper becomes a triathlete
Healthy diet and exercise
Best Internet Connected Exercise Bikes
exercises for better posture
Weighted ab workouts
3000x1500-FiVille Sride Core
Woman doing crunches for core exercises
PrimeWomen Award