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How to Do Bound Gate Pose

Strike a Yoga Pose: Bound Gate

One thing I love about yoga is that there are so many variations to basic poses, so not only does it prevent your mind from becoming bored, but it also stretches and strengthens your body in different ways. If you love Beginner's Gate and Gate pose, here's another variation called Bound Gate. It's perfect for increasing flexibility in the hamstrings, quads, and sides of the torso.

Sanskrit Name: Bada Parighasana
English Translation: Bound Gate

Curious to know how to get into this pose? Then


  • Sit on your mat and straighten your right leg out to the side.
  • Bend your left knee and bring your lower leg behind your thigh. If you can, press the arch of your foot against the curve of your bum.
  • Press your hands together in front of your heart, staying here in Beginner's Gate for five breaths. Relax your shoulder blades back and down away from your ears. Ground firmly with your pelvis, and if you can, try to tuck it in slightly. Bring your ribs in too, lengthening through your spine and following your breath.
  • Release your hands and lean forward, placing both hands on the floor in front of you. Lift your hips up off the floor a few inches and slide your right arm underneath your left thigh. Clasp onto your left ankle.
  • Reach your left arm overheard towards your right foot. Rotate your chest up toward the ceiling.
  • Stay here for five breaths, and slowly lift your torso up and switch sides.

If you love connecting with other people who love yoga as much as you, then you'll definitely want to check out the Yoga Stretch and Tell community group.

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