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It’s typical for yoga class to focus almost exclusively on poses. But what happens when you shift some of your attention to exploring unexpected ways into and out of the poses? Not only can this support you being more agile mentally and physically, but by centering your attention on exploratory movement over “perfecting” the pose, your practice becomes more of a reminder that the journey truly is your destination.
Try it with Gate Pose (Parighasana), an intense side body stretch taken close to the mat with ample applications for hip and shoulder mobility, balance, and core strength, depending on how you come into it. And you can find your way to it from almost any position, whether seated, kneeling, or standing.
10 Ways to Practice Gate Pose
After you’ve transitioned into Gate Pose and taken a few breaths there, try reversing out the same way you came into it. Observe what, if anything, changes in your experience of the side body stretch. Don’t forget to take the pose on the other side.
1. From Tabletop to Gate Pose
Start on hands and knees. Step your right leg straight out to the side so it’s in line with your right hip. Ground down through the pinky toe side of your foot and point your toes forward. (Alternatively, turn your foot to continue the line of your right leg.) Lift your chest, stack your shoulders over your hips, and lean to the right, reaching your left arm overhead as you side bend toward your right and resting your right hand on your right leg.
2. From Easy Pose
Start sitting cross-legged in Easy Pose (Sukhasana) with your right shin crossed in front of your left. Lift your right knee and foot, lean onto your left sit bone, and bring your right knee to rest on your left shin with your right foot beside your left. You’ll end up sitting “side-saddle” with your lower legs almost stacked. Lean your torso slightly forward, then press into your left knee and right foot to lift your hips off the mat. You can bring your hands to the mat for support or keep them in prayer at your chest.
3. From Hero or Thunderbolt Pose to Gate Pose
Start in Hero Pose (Virasana) or Thunderbolt (Vajrasana). Press down through your knees and tops of your feet to lift your hips off the mat. Shift your weight to your left knee and shin so you can lift your right knee and step your right foot straight out to the side in line with your right hip. Sweep your left arm up and overhead into a side stretch, resting your right hand on your right thigh or shin.
4. From Head to Knee Pose to Gate Pose
From sitting with your left knee bent and right leg straight in Head to Knee Pose (Janu Sirsasana), square your chest between your legs. Lean your chest slightly forward, pressing into your left knee and right heel to lift your hips off the mat. You can bring your hands to the mat in between your legs to help lift yourself or keep them in prayer at your chest.) Pivot your left foot and shin behind you. Reach your left arm up and overhead, lowering your right hand to land lightly on your right outer leg.
5. From High Lunge Pose to Gate Pose
From High Lunge with your right foot forward, bend your left knee and lower it to the mat beneath your left hip. Shift your weight into your left knee and step or slide your right foot straight out to the side in line with your right hip. Keep your left arm overhead and side bend to the right, resting your right hand on your right outer leg.
6. From Wide-Legged Standing Forward Bend
From facing the long side of the mat in Wide-Legged Standing Forward Bend (Prasarita Padottanasana), bend your left knee and slowly lower it to the mat underneath your left hip. Pivot on your knee so your left shin is behind you. Extend your right leg straight to the side, lift your chest, and stack your shoulders over your hips. Lean to your right, reaching your left arm overhead and resting your right hand on your right leg in Gate Pose.
7. From Supported Side Plank
Start in Side Plank (Vasisthasana) with your left knee on the mat underneath your left hip, your right leg straight, and your right arm overhead. Squeeze your legs toward each other and lift your chest and left hand to stack your shoulders over your hips. Reach your left arm overhead and rest your right hand on your right outer leg to come into Gate Pose.
8. From Bird Dog to Gate Pose
Come into Bird Dog by starting in Tabletop and lifting your right leg and left arm. Lower your left hand to the mat underneath your shoulder and lower the inner edge of your right foot to the back of the mat. Pivot on your left knee and bring your left shin behind you to face the right long side of the mat. Reach your right arm toward the ceiling in Side Plank with your left knee on the mat. From there, lift your chest and left hand to stack your shoulders over your hips. Reach your left arm up and over and rest your right hand on your right outer leg to finish in Gate Pose.
9. From Downward-Facing Dog to Gate Pose
From Downward-Facing Dog (Adho Mukha Svanasana), sweep your left leg up and back in Three-Legged Dog and then shift your shoulders forward over your wrists. Bend your left knee, draw it toward your chest, and lower it to the mat underneath your left hip. Pivot on your knee to bring your shin behind you. Lift your right hand and open your chest and hips toward the right as you pivot your right heel to the mat to find Side Plank with your left knee on the mat. Stack your shoulders over your hips and reach your left arm up and over into Gate Pose.
10. From Half Moon Pose to Gate Pose
Come into Half Moon Pose (Ardha Chandrasana) while balancing on your right foot. Bend both knees and keep your chest and hips facing the side wall and your left arm reaching for the ceiling as you lower your left knee to the mat about halfway between your right foot and the back of your mat. Lift your chest and stack your shoulders and hips over your left knee as you straighten your right leg straight toward the front of the mat. Reach your left arm overhead as you move into the side bend of Gate Pose, bringing your right hand to your right leg. (For an extra balance challenge, try this transition from a floating version of Half Moon, keeping your right hand hovering above the mat throughout.)
