Gate pose yoga– Simple but useful

Gate pose is one of those rare yoga poses that work on either side of the body, helping to stretch the neglected muscles between the ribs.

In yoga, there are a lot of forward bends and backward bends, but side bends like the gate pose are really not many. Therefore, practicing the gate pose will give you the opportunity to stretch muscles that are underutilized. In particular, this is also one of the very useful yoga poses for pregnant women. You can add this pose to your yoga warm-up sequence or stretching exercises.

Benefits of Gate Pose in Yoga

Gate pose stretches the intercostal muscles located between the ribs, inner thighs, and hamstrings. Stretching these intercostal muscles can improve your ability to open your chest and breathe deeply. Thereby, helping to increase lung capacity, helping to treat and prevent respiratory diseases.

In addition, this pose is also a warm-up exercise that can help “warm up” the body to prepare for an advanced yoga session or to relieve stress after sitting for long periods of time. For pregnant women, side stretches like the gate pose can be of great help when the body starts to get heavy.

Detailed instructions on how to perform the gate movement in yoga

gate pose

If the gate is done incorrectly, the intercostal muscles can be strained

Begin the pose by kneeling straight on the mat, thighs perpendicular to the floor and hips resting on knees. Place a folded blanket below your knees if needed.

  • Straighten your right leg as you lean to the right, keeping your knee and ankle in line with your right hip
  • Turn right toes forward so that right foot is parallel to the side of the mat
  • Inhale and reach your left arm near your left ear
  • Exhale and tilt your torso to the right, extending your left arm over your head. Let the right arm lower and rest on the right leg.
  • Looking towards the left arm that is outstretched
  • Hold the pose for a few breaths, stretching the spine on the inhale and stretching the hips on the exhale.

Notes when performing the gate movement in yoga

To perform this pose effectively and avoid muscle tension, you need to keep a few things in mind:

  • Don’t put a lot of weight on your hands that are resting on your legs. You just need to touch lightly and put a lot of weight on the core area. In addition, you should also avoid placing your hands directly on your knees. Because doing so can cause injury to the knee.
  • Don’t let your chest and shoulders fall forward
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Variations of Gate Pose in Yoga

gate pose

You can perform the gate move in many ways depending on your ability

  • If you have trouble pressing the foot of your extended leg into the floor, you can try placing an exercise block or a folded blanket under the sole of your foot, or place your foot next to a wall and press your foot against the wall.
  • If you can’t kneel, you can do the move while sitting in a chair. Legs can be forward or you can stretch to the side as in this pose.

Avoid doing it if you have a knee, hip or shoulder injury. If you have a neck injury, don’t turn your face up but keep looking forward. If you feel pain when performing the pose, gently release your hands and exit the pose.

Reference source

How to Do Gate Pose (Parighasana) in Yoga Accessed date: 2/25/2021

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