Name: Gate Pose

Sanskrit: Parighasana

Benefits: The benefits of Gate Pose include lengthening and strengthening the side body, awakening the back muscles, and strengthening the ankles and feet.

Contraindications (when not to practice): Those with major knee, hip, shoulder or spine injuries should avoid this pose until they feel comfortable. See below ‘modifications’ on how to modify this pose for your body.

When to practice: This is a great pose to warm up your body for stronger poses, so can be ideal in the beginning stages of a yoga session. Practising this pose in the morning can help awaken your spine and side body, setting you up for the day. Or, if you’ve been sitting at a desk all day, this is a wonderful pose to enjoy as you wind down in the evening to clear out any cobwebs.

How to (step-by-step):

Start by coming onto your hands and knees, then propping yourself up onto your knees.
From here, extend your right leg straight out to the side, planting the sole of your foot onto the floor - in line with your left knee - and pointing the toes forward.
Release your right hand onto your right leg.
As you inhale, extend your left fingertips to the sky.
Exhale, slide your right hand down your right leg as far as you comfortably can.
Keep breathing as you reach your left fingertips up and over the crown of your head with the palm facing down.
Earth into the right foot as you continue reaching through the left fingertips.
Hold for 3-5 breaths, release, then practise on the second side.

Modifications (when you need to take it easy): If there’s discomfort in the knees, roll up your mat or use a blanket for padding. This pose can also be practised on a chair. Simply sit on the chair and extend one leg out to the side. If there’s discomfort through the neck or shoulders you can reach your fingertips to the sky or allow the arm to relax down across your body.

Advancements (if you’re feeling something more dynamic): Though this is the most advanced variation of this pose, it’s a great warm-up to more advanced poses like Side Plank and Wild Thing.

To practice along with Humane Yoga’s very own Maxime, head to our YouTube channel for a video tutorial on this sweet, side-body shaping pose.