Vinyala

Pose sheet

Gate Pose

Parighāsanaपरिघासन

Kneel on one leg and side bend toward the extended leg.

Open this pose in the 3D body

Steps

Support

Left knee, shin, and top of foot; right sole.

Enter

  1. Kneel upright with the tops of your feet grounded.
  2. Extend your right leg; align right heel with left knee.
  3. Point your right toes outward; ground the sole.
  4. Exhale; bend right, hand on shin, palm facing up.
  5. Reach your left arm overhead, palm facing down.

Hold

  1. Keep your left hip over your left knee.
  2. Keep your right leg straight without locking your knee.
  3. Lengthen your lower waist; gently turn your chest upward.
  4. Let your left shoulder blade rotate as you raise your arm.

Exit

  1. Inhale and rise upright, leading with your upper arm.
  2. Draw your right leg in and return to kneeling.
  3. Repeat on the other side for the same duration.
Breathing
Inhale to lengthen; exhale to bend; breathe normally.
Gaze
Under your upper arm; alternatively, look straight ahead.
Duration
5–10 breaths per side.

Adapt

Adaptations

  • Padded kneePlace a folded blanket under your knee.
  • Raised handRest your lower hand on a block beside your leg.
  • Raised forefootSupport your right forefoot on a low block.
  • Folded armBend your upper arm and rest it behind your back.

Variations

  • Forearm-on-shin variation: forearm on shin and palms together.
  • Heel-grounded variation: heel grounded, knee and toes pointing up.
  • Forward-fold variation: fold forward with both hands grounded.

Signals of effort

  • Weight on one knee and shin.
  • Extended lateral leg with hip abduction.
  • Torso bends sideways over an asymmetrical base.
  • One arm raised overhead.