Gomasana
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Gate Pose
KneelingPrenatal

Gate Pose

Parighasana

A kneeling side stretch where one leg extends to the side and the arm on that side sweeps overhead, creating a long lateral arc through the torso.

  • ·Stretches the side body
  • ·Opens the hamstrings
  • ·Stimulates abdominal organs

Instructions

  1. 1Kneel upright on the mat with your knees hip-width apart and hips stacked over the knees.
  2. 2Extend your right leg straight out to the side, pressing the sole of the foot flat on the mat.
  3. 3Inhale and raise your left arm overhead, lengthening through the left side of the body.
  4. 4Exhale and side-bend to the right, sliding your right hand down your right leg toward the ankle.
  5. 5Keep your chest open and rotating slightly toward the ceiling — avoid collapsing forward.
  6. 6Hold for 5 breaths, return to center on an inhale, and repeat on the other side.

Contraindications & precautions

  • ⚠Knee pain or injury — kneeling directly on the mat can compress the joint; use a folded blanket under the knee for support.
  • ⚠Lateral lumbar herniation — the deep side bend may increase nerve pressure; consult a physiotherapist before practicing.
  • ⚠Shoulder or rotator cuff injury — the raised arm position can strain an injured shoulder; keep the arm alongside the ear only if pain-free.

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