Gate Poseपरिघासन
Parighāsana — a beginner standing pose that works the obliques, hip adductors, intercostals.
30–60सेकंद धरून ठेवले
One line on the timetable. Gate Pose is held 30–60 seconds, with the breath moving throughout — and it takes its place inside one of the practices posted on this site.
स्रोत·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·पुनरावलोकन जुलै 2026
How to do Gate Pose
Read all of it before starting, and read the cautions further down before starting at all.
Kneel on the mat with a folded blanket under the knees.
Extend the right leg out to the side with the foot flat and the toes turned slightly forward.
Rest the right hand lightly on the right leg and reach the left arm overhead.
Side bend to the right, keeping both sides of the waist long and the chest open.
Hold, come up on an inhale, and change sides.
Hold: 30–60 seconds. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Gate Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Lengthens the side body from the hip to the fingertips in a stable kneeling base.
- Stretches the inner thigh of the extended leg.
- Opens the ribcage on the top side, which deepens the breath into the upper ribs.
Gate Pose is one of 18 standing poses in this library and one of 88 poses rated beginner. Poses built on the feet, where the legs carry the work and the floor is the reference point.
Who should skip Gate Pose, or change it
- Knee injury on the kneeling side — pad well or skip.
- Recent groin strain.
- Shoulder injury on the lifted arm.
- Ankle problems on the kneeling foot.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Gate Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeCollapsing the bottom ribs towards the extended leg.
FixLift out of the bottom waist first, then bend.
MistakeChest rotating towards the floor.
FixTurn the top shoulder back and keep the collarbones broad.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Gate Pose sits at code 02150, योग, हठ, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 मिनिटे | 20 मिनिटे | 30 मिनिटे | 45 मिनिटे | 60 मिनिटे |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
स्रोत·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg reference adult·पुनरावलोकन जुलै 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Gate Pose?
Kneel on the mat with a folded blanket under the knees. Extend the right leg out to the side with the foot flat and the toes turned slightly forward. Rest the right hand lightly on the right leg and reach the left arm overhead. Side bend to the right, keeping both sides of the waist long and the chest open. Hold, come up on an inhale, and change sides. Hold for 30–60 seconds.
What does Gate Pose work?
Primarily the obliques, hip adductors, intercostals, with the latissimus dorsi, shoulders, hamstrings assisting or lengthening. In mechanical terms: lengthens the side body from the hip to the fingertips in a stable kneeling base.
Who should not do Gate Pose?
Knee injury on the kneeling side — pad well or skip. Recent groin strain. Shoulder injury on the lifted arm. Ankle problems on the kneeling foot. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Gate Pose suitable for beginners?
Yes. Gate Pose is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.
How many calories does Gate Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Gate Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Gate Pose
The rest of the standing poses on the wall
More standing poses — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026
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