Gate Pose (Parighasana) Variation with a Block

Gate pose (Parighasana) stretches the sides of the torso as well as the hips, abdomen, spine, and hamstrings. It opens the shoulders and chest, reducing neck and shoulder tension.

Placing a block under the ball of the foot helps students remember to press their extended foot down and is beneficial as a transition into having their foot flat on the mat.

Gate Pose Variation with a Block: How to Do it Step-by-Step

Step 1

Place a block on one side of your mat. Start by kneeling on your mat. Stretch your right leg out to the right, keeping it parallel to your hip, and place the ball of your foot on the block, with the heel touching the mat. Let your right kneecap face the ceiling.

Step 2

Keeping your left knee directly under your left hip, lift your left arm overhead and start to bend toward the right, letting the right hand move down the left leg.

Step 3

Keep the hips parallel and stay in this posture for 3-5 breaths before slowly releasing and repeating on the other side.
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