About Yoga Gate Pose

The yoga gate pose is an effective standing beginner’s pose that focuses on the side of the body. By targeting the side of the body, the yoga gate pose gives the neglected intercostals muscles a good stretch. Most other exercise forms lay emphasis on stretching and toning the front and back of the body, but the sides of the body are mostly overlooked or given limited attention. The gate pose can help you eliminate those stubborn love handles that just refuse to shrink! You can perform the Virasana and Adho Mukha Svanasana as preparatory poses before you attempt the yoga gate pose.

Step by Step Instructions

Once your muscles have been warmed up, you can proceed to attempt the following gate pose sequence!

  1. Position yourself on the yoga mat by kneeling i.e. standing on your knees.
  2. Hold your stomach in, keep your back straight and place your hands on your hips.
  3. Now stretch the left leg outwards towards the side, not straight out in front of you. Keep your leg straight, toes pointing downwards and heel pressed against the mat.
  4. Slide your left hand down the left leg as much as is physically possible for you. Your right hip should stay in line with the right knee.
  5. Extend your right arm upwards and bend it towards the left. Keep your stomach pulled in as you rotate your chest upwards.
  6. Hold the yoga gate pose for 30 seconds to 1 minute or longer if you can.
  7. Exit the pose and repeat with the right leg.

Health Benefits of Yoga Gate Pose

Let’s take a look at the numerous health benefits of the yoga gate pose!

  1. Stretches and strengthens the intercostals muscles.
  2. Stretches the abdominal muscles and hamstrings.
  3. Stretches and strengthens the spine.
  4. Targets the side of the torso and gives it a good stretch.
  5. Acts as a stimulant for the abdominal organs and lungs.

Things to Remember!

Refrain from attempting the yoga gate pose if you suffer from knee injury or chronic knee pain. You could, however, use a yoga blanket under your knees to reduce the pressure exerted on the knees while kneeling.