Here are helpful cues to practice Gate Pose (Parighasana) correctly and safely
- Begin kneeling with the thighs perpendicular to the floor, and the knees and feet together
- Extend the big toes straight back, pressing down with all 10 toenails and firming the outer ankles into the midline
- Spin the inner thighs back and gently release the flesh of the buttocks towards the backs of the knees
- The pelvis is neutral, neither spilling forward nor spilling back, and stacks directly over the knees
- Root down from the tops of the feet to the knees; rebound up with the chest
- Open the right leg out to the side, externally rotating from deep in the hip socket so that the right toes point to the right border of the mat; make sure to keep the left hip directly over the left knee
- Line up the right heel with the left knee and plug into the floor with the right big toe mound
- Engage the right quadricep and keep the right kneecap facing the ceiling –this may entail allowing a slight rotation to the right with the left side of the pelvis
- Inhale lengthen the spine and take the left arm out to the side, externally rotating so that the palm faces the ceiling
- Exhale, bend laterally to the right, sliding the right hand down the right leg towards the ankle
- Reach the left hand past the left ear and look to the left, directing the gaze under the left upper arm
- Use inhales to continue to elongate the spine
- Use exhales to gently twist the upper torso to the left
- Move the shoulder blades in and up to mobilize the thoracic, offering the chest to the ceiling
- Continue pressing down with right big toe mound and the left knee to emphasize the lift of the thoracic spine and chest
- Hold for 5-10 breaths, then, leading with the left arm use an inhale to come up, bringing the right knee back next to the left. Repeat on the other side