Gate Yoga Pose


Gate Yoga Pose

Gate Yoga Pose is a standing pose that targets the hamstrings and lats and is ideal for yogis and yoginis at all levels.

manipura – the wisdom chakra
related poses



How To Do Gate Yoga Pose
  1. Begin by kneeling on your mat, torso long. Do not sit on the heels; keep your hips stacked directly above the knees.
  2. Extend your right leg to the side and press your right foot into the ground. Keep your left knee below your left hip — this will help you balance. Move your right foot so that it is aligned with your left knee.
    Rotate your right hip outward so that your right leg turns out and your kneecap and toes point up towards the sky.
  3. Inhale and lift your left arm straight up so that your fingers point to the sky.
  4. Exhale and begin to bend your torso to the right, over your right leg. Rest your right hand on your right shin or ankle. Be sure to keep your left hip above your left knee.
  5. Reach your left arm over your left ear, stretching it and your torso to the right.
  6. Turn your head and look up to the sky.
  7. Hold for 30 seconds to a minute. Switch sides and repeat.
  • Breathe deeply through each step. Proper breathing is especially important for this pose.
  • If you have a history of knee injuries, consult a doctor or instructor before attempting this pose.
  • If you have a history of neck injuries or are prone to dizziness, do not turn your head to look up — look straight ahead instead.

Focus on supporting yourself with your core muscles rather than with the hand on your leg.
If your knees are uncomfortable, try cushioning them will a rolled up towel or blanket.

Stretches & Strengthens

All Muscles: Hamstrings, lats, spine, shoulders

Target Muscles: Hamstrings, lats

Health Benefits of Gate Yoga Pose
  • Stimulates the internal organs including the lungs.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



parigha: gate of a palace, iron bar used for locking or shutting a gate
stambha: stem, pillar, column
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?