Gate pose is a lovely side stretch which resembles a beam (parigha) used to latch a gate. This is a terrific pose for kids because it teaches balance while maintaining a solid foundation. It also focuses on elongating the side body, an often forgotten part of the torso, which helps to improve posture. Be careful not to collapse on the folding side by focusing on lifting both sets of side ribs. As well, its common for the lifted arm to come to the front of the body, so be sure that the gaze goes under the arm which will open the chest (fantastic for asthmatics, allergies, or anyone with pulmonary issues). I use this pose with stories such as Garden Delight and Farmyard Fun or anywhere someone needs to enter a special or magical place by going through the gate. You can also use the Double Gate #2 as a partner pose for a butterfly.

Gate Pose – Parighasana

gate pose

• Kneel tall, extend the right leg out straight to the side, toes forward
• Keep your shoulders and hips squared to the front
• Place the right hand on the right leg
• Reach overhead with the left arm, keep reaching over toward the right, feeling a lovely stretch along the left side
• Gaze forward or look upward toward the inner elbow and hold for a few breaths
• Repeat on the other side

Benefits: stretches the side of the torso, opens the shoulders, stretches the hamstrings, increases lung capactiy by lengthening the intercostal muscles, improves circulation and spinal flexibility.

Double Gate – Partner Pose Variations 

1. Face your partner. Come into Gate Pose reaching for your partners straight leg with the underside arm and joining your raised hands overhead (as if you are unlatching a gate which is almost out of reach).
2. Kneel beside your partner. Extend the outside leg straight. Reach away from one another with the upper arm (looks like butterfly wings).
3. Kneel a distance away from your partner. Extend one leg toward your partner so that the feet touch. Reach the arm overhead until you join hands forming an arch. You can join both hands and perform a simple twist by bringing the upper arms down then back up, repeating a few times.

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