Gate Pose

Parighasana

Kneel on one knee and extend the other leg sideways. Lean toward the extended leg and reach the opposite arm overhead to lengthen the side of your torso.

parigha (gate bar or crossbar) → Gate Pose.

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Movement guidance

Preparation
Pad your knees and come to an upright kneeling position.
Entry and alignment
Extend one leg to the side and rest the hand on that side lightly on the leg. Lift your other arm and bend sideways within a comfortable range.
Hold and breathe
Keep your pelvis from shifting back behind the grounded knee. Keep breathing comfortably without holding your breath.
Exit and next movement
Bring your torso upright and lower your arm. Bend the extended leg and return the knee to the floor.