Gate Pose is widely recognized as Parighasana in the Sanskrit language. and it’s also known as Beam Pose. the Gate Pose is a sitting Pose. that offers a chance to breath get into your side body. or it is a workout for the side body. full Parighasana is a deep side bend pose.

In this final position of Gate pose, seems like an iron beam which is used to lock the iron gate. benefits of Gate pose is several including healthier spinal position, stretch the adductor muscle etc.

Gate Pose also helps to  activate Throat Chakra (Vishuddha Chakra) and Root Chakra (Muladhara Chakra).

How To Do Gate Pose (Parighasana)

  • First, stand your body by kneel on the floor.
  • Now, spread your right leg out to your right side and press your foot flat on the floor. so that right knee towards the sky/ceiling. (Make sure your right leg should be parallel to kneeling knee)
  • With inhalation being to extend your left arm up and close to your left ear. (keep the palm facing either up and down) the shoulder blade should be firmly pressed against the back.
  • Exhale and turn to right side, chest should be perpendicular to the floor. placing the right palm down on the right leg.
  • Look at the sky by keeping the back of your neck long.
  • Breathe and hold for 5-8 breaths.
  • To come out, inhale extending out through the top arm and come back to centre.
  • Repeat the stretch on your other side.

Benefits of Gate Pose (Parighasana)

  • Parighasana opens the side body, lower ribs, arms and shoulder.
  • It helps in delivering oxygen to the parts that usually don’t receive a high amount of it.
  • It also provides nourishment to the abdominal organs.
  • The science behind for Parighasana not only cure for cold, flu, asthma, allergies but also improving digestion.
  • Its calms for cleans the circulatory system.
  • Parighasana stimulates the lungs and stretches muscles in torso too.
  • It’s also helps in build confidence.
  • The side body bend also increases flexibility of the spine.
  • Its helps the stretches the calves, spine and hamstrings.


  • If you feel any pressure in the knees, you can eighter use a folded towel or blanket under the kneeling knee.
  • Beginners can use, to perform this pose eighter against a wall or raise the ball of the foot.
  • Adho Mukha Savasana and Vajrasana can be practice prior this for better results.


  • Avoid this asana if you have any serious knee injury, kneeling may be impossible. to perform this asana you could sit on a chair. instead of kneeling down
  • If you are suffering from back, neck pain and chronic knee injury or inflammation should avoid practing Parighasana.