Skip Nav
Calorie Breakdowns
The Beer Brands to Reach For When You're Watching Your Weight
Healthy Eating Tips
You'll Want to Live Inside This Gorgeously Decorated Matcha Cafe
Healthy Recipes
Here's That Cauliflower Pizza Crust Everyone Keeps Talking About

How to Do Beginner's Gate Yoga Pose

Strike a Yoga Pose: Beginner's Gate

I really appreciate the meditative nature of this seated pose. Not only does it calm my mind, but my hips crave the internal rotation offered by the position of the bent leg; moving the hip joint in this way makes for healthy hips and knees. This variation of Gate offers benefits to the joints by moving them in a direction we don't often do, similar to Hero pose, but this beginner Gate is easier for yoga newbies. Beginner's Gate also provides a gentle stretch for the inner thighs (aka adductors) and hamstrings, making it great for runners and cyclists.

Sanskrit Name: Parighasana
English Translation: Cross Beam of a Gate Pose
Also Called: Gate

Learn the finer details of the pose when you

.

  • Sit on your mat and open your right leg out to the side.
  • Bend your left knee, bringing your left toes behind you and as close to your body as possible. If you can, press the arch of your foot against the curve of your bum.
  • Very Important: If your left knee is in any pain, straighten out your left leg and bend your knee in the opposite direction with your left foot in toward your right inner thigh.
  • Press your hands together in front of your heart. Relax your shoulder blades down your back away from your ears. Ground firmly with your pelvis, and if you can, try to tuck it in slightly using your lower abs. Soften your lower ribs so they are not poking forward. Concentrate on lengthening through your spine.
  • Stay here for five or more breaths, and then switch sides.
Around The Web
Join The Conversation
How to Do the Leg Surrender Exercise
How to Easily Roast Red Peppers For Beginners
How to Make Your Hamstrings Work More When Running on a Treadmill
Lying Hamstring Stretch
How to Use Soap to Style Eyebrows | Desi Perkins Video
Wall Yoga
How to Do the Splits
Strike a Yoga Pose:  Half Hero Forward Bend
Single-Leg Touch Exercise For Glutes
The Pilates Cadillac: So Many Fun Things You Can Do

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds