Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

Gate pose

This is an excerpt from Foundational Yoga Flow by Collette Ouseley-Moynan & Weston Carls.

Gate Pose Parighasana

About This Pose

Gate pose is a lesser sequenced pose that deserves more attention because it has amazing benefits. It stretches both the inner and outer thighs in addition to providing an intense lengthening of the sides of the body. That length prepares you for deep twists, folds, and backbends, as well as opening the side ribs for deeper breathing. Note that in Iyengar yoga, this pose takes both hands to the extended foot. You may eventually work up to that version, but it is not included as a foundational pose. You may want to use a cushion under the knee you are kneeling on.

How To

  • From a tall kneeling position, extend one leg out to the side and place your foot completely on the ground, with your toes facing the same direction as your hips.
  • Squeeze your glutes and engage your deep core to stabilize your pelvis.
  • Slide your same-side arm down your extended leg toward your ankle as far as you can without rotating your chest as you find lateral flexion in the spine.
  • Reach your opposite arm overhead with the palm down.
  • Inhale and expand the back of your rib cage as well as the top side of your rib cage.
  • Exhale and engage the bottom side obliques to access more side bend.
  • Gaze forward, keeping your head in line with the rest of your spine, or slightly rotate to look up or down and relax your head.
More Excerpts From Foundational Yoga Flow



Get the latest insights with regular newsletters, plus periodic product information and special insider offers.