Gate Pose: an introduction

Normally our front side of the body gets all the attention in our day to day life but the back part and the sides remain ignored and unattended. The best thing about yoga is that it gives attention to every portion of your body along side of giving importance on every aspect of your consciousness. And for this purpose various yoga postures are there which give comprehensive amount of focus on our ignored back and flank part of the body. Parighasan or Gate Pose is one such posture.

To practice Gate pose you have to follow an easy seven step way and have to appear like an arched gate. The steps are as follow

At first, kneel down on the floor. If your knees are sensitive you can use soft mattress or low bolsters beneath them. Place your hands horizontally keeping the palms downwards.

Then stretch and straighten your right leg to your right side and place your heel in line with your left knee keeping the kneecap facing the ceiling. You can keep your sole parallel to you left thigh or you may keep the ball or toes of your foot touching the ground. Keep the left knee right beneath your left hip.

After that, curve your torso towards the stretched right leg and rest the right palm on your sheen. At the same time raise your left hand upwards keeping the palm downwards and slowly keep on raising it ultimately curving it over the year and the head, while you right palms may touch the ankles.

Breathe slowly. Inhale while straightening up a little and bend deep while exhaling.

Stay in that position according to your ease.

When you are finished slowly exhale and come back gradually to your normal through retracing the steps. First erect your torso again to make your hands horizontal again while exhalation. Inhale and take back your right leg to its former kneeling position- beneath the hips. Exhale and put your hands down by the side of your body.

Lastly, do the same on the other side- stretching your left leg this time and following the same breathing pattern. Keep on doing it on both sides as long as you are comfortable with and always remember not to overstrain yourself.

There are many benefits of practicing Gate pose. It is very much helpful for the muscles of the sides and backs for getting stronger and more flexible. Through stretching and concentrating on the intercostals it enables the lungs to perform better and deepens the breaths. Thus Gate pose can very easily cope with any type of respiratory disorders like- asthma, colds etc. Moreover it stretches, strengthens and concentrates on the spine, liver and other abdominal organs and improves digestive system and enables the lungs, liver and the kidneys to perform better.

While practicing any yoga posture always remain calm and serene. Concentrate on your inner physical and mental movements. Focus on peace and bliss. Breathe slowly and smoothly. Breathing should be naturally flowing and free. Try to feel the energies or Prana flowing in an out of your body along with your breaths. Concentrate on your Chakras or the energy centers to feel the Prana flowing through them. During Gate pose specially feel the heart opening to the Universal Force.