We are so excited to share Parighasana with you! Often called Gate Pose, this is one of our absolute favourite ways to find length and space in the side body. It’s a pose that feels like a big, delicious morning stretch for your ribs, waist, and lungs, helping you feel more open and expansive from the inside out.
Whether you’re just starting your yoga journey or you’ve been on the mat for years, Gate Pose is a beautiful reminder to move with ease. It’s not about how far you can lean; it’s about how much breath you can bring into those spaces that usually feel a bit tight or tucked away.
In this guide, we’ll walk you through how to feel into this side-opening stretch and share some of our favourite ways to make it work for your unique body.
How To Do Parighasana (Gate Pose)
Find your foundation
Start by kneeling on your mat. If your knees feel a bit sensitive, please feel free to slide a folded blanket underneath them for some extra cushioning—we’re all about making the practice feel good for you!
Extend your leg
Extend your right leg out to the side, keeping your foot flat on the floor or your toes pointing away. Try to keep your right hip directly over your right knee, finding a sense of stability and grounding through your lower body.
Reach and lean
Inhale deeply and reach your arms out wide like wings. As you exhale, gently lean your torso to the right, resting your right hand lightly on your thigh or shin. Avoid pressing directly on the knee joint—we want to be kind to our bodies!
Create space
Sweep your left arm up and over your ear, reaching towards the right side of the room. Feel that gorgeous stretch all the way from your left hip to your fingertips. If it feels okay for your neck, you can look up toward the sky, or keep your gaze forward.
Breathe and settle
Stay here for 5 to 10 deep, slow breaths. If you’re practicing this as a “Yin Yoga” shape, you might choose to hold for a few minutes, perhaps using a block under your bottom hand to bring the floor closer to you.
Switch sides mindfully
When you’re ready, use your core to slowly lift back to centre. Take a moment to notice the difference between your two sides before switching over to repeat the stretch with your left leg extended.
The Benefits of Parighasana (and Yoga in General)
Parighasana is a beautiful way to create space in the side body, stretching those often-neglected muscles between the ribs (the intercostals) and along the waist. By opening up the ribcage, you’re actually helping to expand your lung capacity, making it easier to take those big, nourishing breaths. It also gives the hamstrings and spine a lovely, gentle stretch while stimulating the abdominal organs to support healthy digestion.
Beyond the physical, this pose is a wonderful tool for calming the nervous system. The lateral stretch combined with conscious breathing helps to shift the body out of ‘fight or flight’ and into a state of rest. It’s a pose that encourages us to slow down and really feel into the side of the body that usually stays compressed during our daily activities.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about opening the ‘gates’ within ourselves, creating space for new energy to flow and learning to breathe through the tight spots with kindness and grace.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Tadasana Pose | Mountain Pose
- How to Do Virabhadrasana III Pose | Warrior 3 Pose
- How to Do Adho Mukha Vrksasana Pose | Handstand
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
Learn more about Yoga Teacher Training →
Always merrymaking,
Emma + Carla