You are using an older browser version. Please use a supported version for the best MSN experience.

Gate Pose

Angle-Based Images: Gate Pose Video
Angle-Based Images: Gate Pose Video
Angle-Based Images: Gate Pose Video
Angle-Based Images: Gate Pose Video
Angle-Based Images: Gate Pose Video
Gate Pose: Step 1
Step 1 Begin on your hands and knees.
Gate Pose: Step 2
Step 2 With the top of your right foot on the ground, wing your right shin to the right so that it's perpendicular to the left shin.
Gate Pose: Step 3
Step 3 Spin your left heel to the ground so that your foot comes flat with the outer edge parallel to the back of your mat, in line with your right knee.
Gate Pose: Step 4
Step 4 Transfer your weight into your right shin and left foot, and bring your torso upright over your hips.
Gate Pose: Step 5
Step 5 Release your left hand to your left shin, reach your right arm to the ceiling, then use your exhale to side bend in your left side waist and tip to the left.
Gate Pose: Step 6
Step 6 Revolve your chest slightly to open it toward the ceiling and breathe here for at least three deep breaths, then repeat on the other side.

Progressions & Variations

Tips

Not recommended for those with knee maladies.

Benefits

Thought to increase lung capacity. Improves spinal flexibility and circulation. Strengthens the abdominals.

Modifications

If you have sensitive knees, place a blanket under them for this pose.

Related Exercises

  • Strength Exercises
  • Core Exercises
image beaconimage beaconimage beacon