PA

Beginnerkneeling

Gate Pose

Parighasana · परिघासन

Also known as: Parighasana · Bar Pose

ParighaIron Bar / Gate·AsanaPose

Gate Pose, also called Parighasana is a classical yoga posture. Its Sanskrit name Parighasana translates word-for-word as: Parigha (Iron Bar / Gate) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the obliques, lengthen the hamstrings and stretch the hip flexors. Strengthens core muscles. Improves balance. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

6

Stretches the side body, hamstrings, and spine
Strengthens core muscles
Improves balance
Opens the rib cage
Improves breathing capacity
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Place a thick folded blanket between the calf and thigh, or sit on a bolster/block to limit the depth of knee flexion.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Place a folded blanket under the knees or shins to cushion the joint and reduce pressure from the hard floor during kneeling postures.

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back

Pose Details

Pose Type

lateral bend

Body Focus

spinecorehips

Focus Areas

flexibilitystrengthbalancebreathing

Best For

beginners

Yoga Styles

iyengarhatha

When to Practice

warm up

Position

kneeling

Practice Flow

Bharmanasana (Table top pose)

Adho Mukha Virasana (Child's Pose)

PA

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Begin in Vajrasana (Thunderbolt Pose).

2

2. Extend your right leg out to the right side, keeping the inner thigh facing up. Ensure your right heel is in line with your left knee.

3

3. Inhale and extend your left arm straight up towards the ceiling, lengthening through your side body.

4

4. Exhale and bend to the right, reaching your left hand towards your right foot or shin. Keep the left arm extended and the right hand resting on the right leg.

5

5. Maintain a long spine, avoiding rounding forward. Keep your chest open and your shoulders relaxed away from your ears.

7 more steps remaining

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Frequently Asked Questions

Common questions about Parighasana

What is Gate Pose?

Gate Pose, also called Parighasana is a classical yoga posture. Its Sanskrit name Parighasana translates word-for-word as: Parigha (Iron Bar / Gate) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the obliques, lengthen the hamstrings and stretch the hip flexors. Strengthens core muscles. Improves balance. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.

What are the benefits of Gate Pose?

Stretches the side body, hamstrings, and spine. Strengthens core muscles. Improves balance. Opens the rib cage. Improves breathing capacity. Stimulates abdominal organs.

Who should avoid Gate Pose?

Avoid this pose if you have: Knee problems, Hip problems, Back pain or injury, Shoulder problems.

How many steps are in Gate Pose?

Gate Pose is practiced in 12 steps. Begin in Vajrasana (Thunderbolt Pose).

Is Gate Pose suitable for beginners?

Yes, Gate Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Gate Pose?

You may use: blanket. Props make the pose more accessible and comfortable.

What poses should I do before Gate Pose?

Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.