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Gate Pose (Parighasana)

Kneel on one knee and extend the opposite leg straight out to the side, then reach the overhead arm in an arc over the extended leg to open the side body. Alternate sides.

30s each sideIntermediateLyingNo equipment

How to do the Gate Pose (Parighasana)

  1. Kneel on one knee and extend the opposite leg straight out to the side.
  2. Then reach the overhead arm in an arc over the extended leg to open the side body. Alternate sides.

What it targets

Primary muscle groups: Core, Hips, Shoulders.

Commonly included in conservative-care programs for: Lower Back Pain.

Body Fix walks you through the Gate Pose (Parighasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.