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Gate Pose Parighasana

3 min
62 score
6 kcal
Seated Poses
Static
Gate Pose
hourglass-icon 3 min
asana miniature
02:42
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Gently stretches the back muscles
  • Improves shoulder joint mobility
  • Stretches the inner thighs
  • Improves leg flexibility
  • Stretches the muscles between the ribs

Contraindications

Pregnancy

Technique of execution

Kneel on your right knee and extend your left leg out to the left as far as comfortable. Slowly reach your hands toward your left foot, turn your torso left and draw your hips back. Rest your hands on the leg and fold only as far as you can without pain. Take 5–7 even breaths. Rise slowly, bring your knees together, return to Diamond Pose and repeat on the other side.

Upload date:2026-10-09T17:26:50+00:00

What to do if it does not work out, as in the video

1
Place a folded blanket or extra mat beneath your supporting knee if it feels uncomfortable. Use the floor or a chair for hand support and fold only to a comfortable stretch.

Where can I meet

Lesson search
Challenges

Gate Pose occurs 31 time in ready-made lessons

Theme Title Time
Digestion
Healthy Digestion 10 min
10 min
Digestion
Healthy Digestion 15 min
15 min
Digestion
Healthy Digestion 20 min
20 min
Digestion
Healthy Digestion 25 min
25 min
Digestion
Healthy Digestion 30 min
30 min
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Active ageing
Yoga 60+ for Immune Support 30 min
30 min
Core
Toned Abs 60 min
60 min
Core
Toned Abs 90 min
90 min
Relaxation
Moon Sequence 25 min
25 min
Relaxation
Moon Sequence 30 min
30 min
Relaxation
Moon Sequence 45 min
45 min
Relaxation
Moon Sequence 60 min
60 min
Relaxation
Moon Sequence 90 min
90 min
Flexibility
Stretching 90 min
90 min
Flexibility
Swelling Relief 90 min
90 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Energy
Lasting Pleasure 60 min
60 min
Sports
Yoga for Football Players 60 min
60 min
Sports
Yoga for Football Players 90 min
90 min
Cardio
Yoga for Calm and Muscle Tone 30 min
30 min
Cardio
Yoga for Calm and Muscle Tone 45 min
45 min
Cardio
Yoga for Calm and Muscle Tone 60 min
60 min
Cardio
Yoga for Calm and Muscle Tone 90 min
90 min
Habits
Sugar-Free 45 min
45 min
Habits
Sugar-Free 60 min
60 min
Habits
Sugar-Free 90 min
90 min

Gate Pose occurs 76 times in ready-made courses

Theme Title Duration Day
Whole body
Front Splits 5 w.
Day: 14
5 w. 14
Beginners
Yoga for Beginners 3 w.
Day: 5, 6
3 w. 5, 6
Sleep
Healthy Sleep 4 w.
Day: 23
4 w. 23
Weight loss
Toned Abs 4 w.
Day: 28
4 w. 28
Whole body
Touch the Floor 4 w.
Day: 5, 11, 14, 16, 17
4 w. 5, 11, 14, 16, 17
Confidence
Boost Your Self-Esteem 4 w.
Day: 13, 14
4 w. 13, 14
Stress relief
Stress Relief 2 w.
Day: 2
2 w. 2
Energy
Energizing Morning 2 w.
Day: 3
2 w. 3
Whole body
Flexible Body 2 w.
Day: 4, 7
2 w. 4, 7
Whole body
Middle Splits 1 w.
Day: 4
1 w. 4
Whole body
Firm Glutes 2 w.
Day: 5
2 w. 5
Whole body
Touch the Floor 2 w.
Day: 8, 9
2 w. 8, 9
Health
Strengthen Your Immunity 2 w.
Day: 5
2 w. 5
Health
Strengthen Your Immunity 3 w.
Day: 12
3 w. 12
Whole body
Flexible Body 3 w.
Day: 11, 14
3 w. 11, 14
Stress relief
Stress Relief 3 w.
Day: 9
3 w. 9
Whole body
Touch the Floor 3 w.
Day: 15, 16
3 w. 15, 16
Energy
Energizing Morning 3 w.
Day: 10
3 w. 10
Whole body
Firm Glutes 3 w.
Day: 12
3 w. 12
Whole body
Middle Splits 3 w.
Day: 4
3 w. 4
Health
Quit Drinking 4 w.
Day: 12, 18, 26
4 w. 12, 18, 26
Whole body
Static Practice 2 w.
Day: 5
2 w. 5
Whole body
Static Practice 3 w.
Day: 5, 13
3 w. 5, 13
Whole body
Static Practice 4 w.
Day: 8, 27
4 w. 8, 27
Stress relief
Relief from Anxiety 2 w.
Day: 10
2 w. 10
Stress relief
Relief from Anxiety 3 w.
Day: 2, 18
3 w. 2, 18
Stress relief
Relief from Anxiety 4 w.
Day: 3, 19
4 w. 3, 19
Back
Yoga for Scoliosis 2 w.
Day: 3
2 w. 3
Back
Yoga for Scoliosis 3 w.
Day: 3, 12
3 w. 3, 12
Back
Yoga for Scoliosis 4 w.
Day: 17, 21
4 w. 17, 21
Men's health
Prolong Sexual Pleasure 12 w.
Day: 10, 11, 16, 47, 55, 78
12 w. 10, 11, 16, 47, 55, 78
Whole body
Front Splits 4 w.
Day: 6, 12, 20, 22
4 w. 6, 12, 20, 22
Whole body
Middle Splits 4 w.
Day: 1, 8
4 w. 1, 8
Whole body
Middle Splits 5 w.
Day: 1, 12, 17, 26, 33
5 w. 1, 12, 17, 26, 33
Health
Reduce Puffiness 2 w.
Day: 11
2 w. 11
Health
Reduce Puffiness 3 w.
Day: 2
3 w. 2
Health
Reduce Puffiness 4 w.
Day: 3, 20
4 w. 3, 20
Whole body
Open Your Hips 1 w.
Day: 4
1 w. 4
Whole body
Open Your Hips 4 w.
Day: 4
4 w. 4
Stress relief
Inner Harmony 3 w.
Day: 2, 9
3 w. 2, 9
Stress relief
Inner Harmony 4 w.
Day: 10
4 w. 10
Health
Healthy Heart 4 w.
Day: 9
4 w. 9
Whole body
Advanced Yoga 2 w.
Day: 2
2 w. 2
Women's health
Postpartum Recovery 1 w.
Day: 3, 4
1 w. 3, 4
Women's health
Postpartum Recovery 3 w.
Day: 19
3 w. 19
Women's health
Postpartum Recovery 4 w.
Day: 11
4 w. 11
Back
Healthy Neck 2 w.
Day: 1
2 w. 1
Back
Healthy Neck 3 w.
Day: 9, 14
3 w. 9, 14
Health
Headache Relief 3 w.
Day: 10
3 w. 10
Health
Headache Relief 4 w.
Day: 3, 16, 24
4 w. 3, 16, 24
Weight loss
Lean Body 1 w.
Day: 4
1 w. 4
Weight loss
Lean Body 2 w.
Day: 2
2 w. 2
Weight loss
Lean Body 3 w.
Day: 4
3 w. 4
Weight loss
Lean Body 4 w.
Day: 15, 25
4 w. 15, 25
Whole body
Beautiful Bust 2 w.
Day: 5, 8, 14
2 w. 5, 8, 14
Whole body
Beautiful Bust 3 w.
Day: 3
3 w. 3
Whole body
Beautiful Bust 4 w.
Day: 4, 12
4 w. 4, 12
Health
Healthy Digestion 4 w.
Day: 18, 27
4 w. 18, 27
Men's health
Prolong Sexual Pleasure 3 w.
Day: 4
3 w. 4
Men's health
Prolong Sexual Pleasure 4 w.
Day: 1, 6, 17
4 w. 1, 6, 17
Stress relief
Yoga in the Big City 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 2 w.
Day: 9
2 w. 9
Stress relief
Yoga in the Big City 3 w.
Day: 5, 9
3 w. 5, 9
Stress relief
Yoga in the Big City 4 w.
Day: 5, 9, 22
4 w. 5, 9, 22
Back
Atlas Stands Tall 1 w.
Day: 3, 5
1 w. 3, 5
Back
Atlas Stands Tall 2 w.
Day: 3, 5, 9, 13
2 w. 3, 5, 9, 13
Back
Atlas Stands Tall 3 w.
Day: 3, 5, 9, 13, 15, 19
3 w. 3, 5, 9, 13, 15, 19
Back
Atlas Stands Tall 4 w.
Day: 3, 5, 9, 13, 15, 19, 24
4 w. 3, 5, 9, 13, 15, 19, 24
Stress relief
The Calm Formula 1 w.
Day: 7
1 w. 7
Stress relief
The Calm Formula 2 w.
Day: 7
2 w. 7
Stress relief
The Calm Formula 3 w.
Day: 7
3 w. 7
Stress relief
The Calm Formula 4 w.
Day: 7
4 w. 7
Weight loss
Intensive Weight Loss 1 w.
Day: 1
1 w. 1
Weight loss
Intensive Weight Loss 2 w.
Day: 1, 9, 10, 12
2 w. 1, 9, 10, 12
Weight loss
Intensive Weight Loss 3 w.
Day: 1, 9, 10, 12, 19, 21
3 w. 1, 9, 10, 12, 19, 21
Weight loss
Intensive Weight Loss 4 w.
Day: 1, 9, 10, 12, 19, 21, 23, 26, 28
4 w. 1, 9, 10, 12, 19, 21, 23, 26, 28

Details of the exercise

Category
Seated Poses
Mechanics
Static
Complexity
For Beginners
Duration
3 minutes
Energy consumption
6 kcal
Popularity
198 out of 442

Where can I meet

Lesson search
Challenges

Gate Pose occurs 31 time in ready-made lessons

Lesson Duration
Healthy Digestion 10 min
Healthy Digestion 15 min
Healthy Digestion 20 min
Healthy Digestion 25 min
Healthy Digestion 30 min
Healthy Digestion 45 min
Healthy Digestion 60 min
Healthy Digestion 90 min
Yoga 60+ for Immune Support 30 min
Toned Abs 60 min
Toned Abs 90 min
Moon Sequence 25 min
Moon Sequence 30 min
Moon Sequence 45 min
Moon Sequence 60 min
Moon Sequence 90 min
Stretching 90 min
Swelling Relief 90 min
Yoga for Scoliosis 45 min
Yoga for Scoliosis 60 min
Yoga for Scoliosis 90 min
Lasting Pleasure 60 min
Yoga for Football Players 60 min
Yoga for Football Players 90 min
Yoga for Calm and Muscle Tone 30 min
Yoga for Calm and Muscle Tone 45 min
Yoga for Calm and Muscle Tone 60 min
Yoga for Calm and Muscle Tone 90 min
Sugar-Free 45 min
Sugar-Free 60 min
Sugar-Free 90 min

Gate Pose occurs 76 times in ready-made courses

Theme Title Duration Day
Whole body
Front Splits 5 w.
Day: 14
5 w. 14
Beginners
Yoga for Beginners 3 w.
Day: 5, 6
3 w. 5, 6
Sleep
Healthy Sleep 4 w.
Day: 23
4 w. 23
Weight loss
Toned Abs 4 w.
Day: 28
4 w. 28
Whole body
Touch the Floor 4 w.
Day: 5, 11, 14, 16, 17
4 w. 5, 11, 14, 16, 17
Confidence
Boost Your Self-Esteem 4 w.
Day: 13, 14
4 w. 13, 14
Stress relief
Stress Relief 2 w.
Day: 2
2 w. 2
Energy
Energizing Morning 2 w.
Day: 3
2 w. 3
Whole body
Flexible Body 2 w.
Day: 4, 7
2 w. 4, 7
Whole body
Middle Splits 1 w.
Day: 4
1 w. 4
Whole body
Firm Glutes 2 w.
Day: 5
2 w. 5
Whole body
Touch the Floor 2 w.
Day: 8, 9
2 w. 8, 9
Health
Strengthen Your Immunity 2 w.
Day: 5
2 w. 5
Health
Strengthen Your Immunity 3 w.
Day: 12
3 w. 12
Whole body
Flexible Body 3 w.
Day: 11, 14
3 w. 11, 14
Stress relief
Stress Relief 3 w.
Day: 9
3 w. 9
Whole body
Touch the Floor 3 w.
Day: 15, 16
3 w. 15, 16
Energy
Energizing Morning 3 w.
Day: 10
3 w. 10
Whole body
Firm Glutes 3 w.
Day: 12
3 w. 12
Whole body
Middle Splits 3 w.
Day: 4
3 w. 4
Health
Quit Drinking 4 w.
Day: 12, 18, 26
4 w. 12, 18, 26
Whole body
Static Practice 2 w.
Day: 5
2 w. 5
Whole body
Static Practice 3 w.
Day: 5, 13
3 w. 5, 13
Whole body
Static Practice 4 w.
Day: 8, 27
4 w. 8, 27
Stress relief
Relief from Anxiety 2 w.
Day: 10
2 w. 10
Stress relief
Relief from Anxiety 3 w.
Day: 2, 18
3 w. 2, 18
Stress relief
Relief from Anxiety 4 w.
Day: 3, 19
4 w. 3, 19
Back
Yoga for Scoliosis 2 w.
Day: 3
2 w. 3
Back
Yoga for Scoliosis 3 w.
Day: 3, 12
3 w. 3, 12
Back
Yoga for Scoliosis 4 w.
Day: 17, 21
4 w. 17, 21
Men's health
Prolong Sexual Pleasure 12 w.
Day: 10, 11, 16, 47, 55, 78
12 w. 10, 11, 16, 47, 55, 78
Whole body
Front Splits 4 w.
Day: 6, 12, 20, 22
4 w. 6, 12, 20, 22
Whole body
Middle Splits 4 w.
Day: 1, 8
4 w. 1, 8
Whole body
Middle Splits 5 w.
Day: 1, 12, 17, 26, 33
5 w. 1, 12, 17, 26, 33
Health
Reduce Puffiness 2 w.
Day: 11
2 w. 11
Health
Reduce Puffiness 3 w.
Day: 2
3 w. 2
Health
Reduce Puffiness 4 w.
Day: 3, 20
4 w. 3, 20
Whole body
Open Your Hips 1 w.
Day: 4
1 w. 4
Whole body
Open Your Hips 4 w.
Day: 4
4 w. 4
Stress relief
Inner Harmony 3 w.
Day: 2, 9
3 w. 2, 9
Stress relief
Inner Harmony 4 w.
Day: 10
4 w. 10
Health
Healthy Heart 4 w.
Day: 9
4 w. 9
Whole body
Advanced Yoga 2 w.
Day: 2
2 w. 2
Women's health
Postpartum Recovery 1 w.
Day: 3, 4
1 w. 3, 4
Women's health
Postpartum Recovery 3 w.
Day: 19
3 w. 19
Women's health
Postpartum Recovery 4 w.
Day: 11
4 w. 11
Back
Healthy Neck 2 w.
Day: 1
2 w. 1
Back
Healthy Neck 3 w.
Day: 9, 14
3 w. 9, 14
Health
Headache Relief 3 w.
Day: 10
3 w. 10
Health
Headache Relief 4 w.
Day: 3, 16, 24
4 w. 3, 16, 24
Weight loss
Lean Body 1 w.
Day: 4
1 w. 4
Weight loss
Lean Body 2 w.
Day: 2
2 w. 2
Weight loss
Lean Body 3 w.
Day: 4
3 w. 4
Weight loss
Lean Body 4 w.
Day: 15, 25
4 w. 15, 25
Whole body
Beautiful Bust 2 w.
Day: 5, 8, 14
2 w. 5, 8, 14
Whole body
Beautiful Bust 3 w.
Day: 3
3 w. 3
Whole body
Beautiful Bust 4 w.
Day: 4, 12
4 w. 4, 12
Health
Healthy Digestion 4 w.
Day: 18, 27
4 w. 18, 27
Men's health
Prolong Sexual Pleasure 3 w.
Day: 4
3 w. 4
Men's health
Prolong Sexual Pleasure 4 w.
Day: 1, 6, 17
4 w. 1, 6, 17
Stress relief
Yoga in the Big City 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 2 w.
Day: 9
2 w. 9
Stress relief
Yoga in the Big City 3 w.
Day: 5, 9
3 w. 5, 9
Stress relief
Yoga in the Big City 4 w.
Day: 5, 9, 22
4 w. 5, 9, 22
Back
Atlas Stands Tall 1 w.
Day: 3, 5
1 w. 3, 5
Back
Atlas Stands Tall 2 w.
Day: 3, 5, 9, 13
2 w. 3, 5, 9, 13
Back
Atlas Stands Tall 3 w.
Day: 3, 5, 9, 13, 15, 19
3 w. 3, 5, 9, 13, 15, 19
Back
Atlas Stands Tall 4 w.
Day: 3, 5, 9, 13, 15, 19, 24
4 w. 3, 5, 9, 13, 15, 19, 24
Stress relief
The Calm Formula 1 w.
Day: 7
1 w. 7
Stress relief
The Calm Formula 2 w.
Day: 7
2 w. 7
Stress relief
The Calm Formula 3 w.
Day: 7
3 w. 7
Stress relief
The Calm Formula 4 w.
Day: 7
4 w. 7
Weight loss
Intensive Weight Loss 1 w.
Day: 1
1 w. 1
Weight loss
Intensive Weight Loss 2 w.
Day: 1, 9, 10, 12
2 w. 1, 9, 10, 12
Weight loss
Intensive Weight Loss 3 w.
Day: 1, 9, 10, 12, 19, 21
3 w. 1, 9, 10, 12, 19, 21
Weight loss
Intensive Weight Loss 4 w.
Day: 1, 9, 10, 12, 19, 21, 23, 26, 28
4 w. 1, 9, 10, 12, 19, 21, 23, 26, 28

Reward

Flexibility
16
Stamina
12
Focus
10
Strength
8
Mobility
10
Balance
6
Урок 58 ( Gate Pose )

1 / 1 асан
asana
02:42
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Gate Pose: Video & Guide | Unagrande

Information about asana
Technique of execution

Gate Pose: Kneel on your right knee and extend your left leg out to the left as far as comfortable.

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