3 min
62 score
8 kcal
Gate Pose
hourglass-icon 3 min
Practice with video · 2.7 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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least 2 minutes

Favorable effect

  • Stretches the spine
  • Increases mobility of the shoulder joints
  • Develops flexibility in the inner surface of the legs
  • Develops flexibility in the legs
  • Stretches intercostal muscles
  • Reduces fat deposits around the waist

Contraindications

Pregnancy

Technique of execution

Come up onto your right knee. Move your left leg out to the left. Straighten it as much as possible, and firmly press your left foot into the floor. Twist your torso to the left. Bend towards your left foot and try to reach it with both of your hands. Stretch as far as is comfortable. Avoid pain. Push your pelvis back. Breathe evenly. Try to bring your chest down your left thigh. Breathe evenly. Then slowly lift your torso up. Bring your knees together. Return to diamond pose. Repeat on the other side. Come up onto your left knee. Move your right leg out to the right side. Try to straighten it as much as possible firmly press your right foot into the floor. Twist your torso to the right. Bend towards your right foot and try to reach it with your both your hands. Stretch as far as is comfortable. Avoid pain. Push your pelvis back. Breathe evenly. Try to bring your chest down to your right thigh. Breathe evenly. Then slowly lift your torso up. Bring your knees together. Return to diamond pose.

Upload date:2024-04-18T20:26:56+03:00

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

1
If you feel discomfort balancing on your knee, create a pad by rolling your mat or spreading a blanket under your knee.
2
If you are unable to stretch deeply towards your leg, rest your hands in front of you on the floor, or on a chair, getting deeper into the pose overtime.

Where can I meet

Lesson search
Challenges

Gate Pose occurs 22 times in 22 lessons

Theme Title Time
Digestion 10 min
Digestion 15 min
Digestion 20 min
Digestion 25 min
Digestion 30 min
Digestion 45 min
Digestion 60 min
Digestion 90 min
Aging 30 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 min
Relax
Moon Yoga 25 min
25 min
Relax
Moon Yoga 30 min
30 min
Relax
Moon Yoga 45 min
45 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Flexibility
Stretching 90 min
90 min
Kidneys 90 min
Back 45 min
Back 60 min
Back 90 min
Sex 60 min

Gate Pose occurs 54 times in 54 challenges

Theme Title Duration Day
Split
Front split in 35 Days 5 w.
Day: 14
5 w. 14
Flexibility
Yoga Start in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Sleep 4 w. 23
Abs
6-Pack in 28 Days 4 w.
Day: 28
4 w. 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 5, 11, 14, 16, 17
4 w. 5, 11, 14, 16, 17
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 13, 14
4 w. 13, 14
Stress 2 w. 2
Energy 2 w. 3
Flexibility
Flexible Body in 14 Days 2 w.
Day: 4, 7
2 w. 4, 7
Split
Side split in 7 Days 1 w.
Day: 4
1 w. 4
Glutes 2 w. 5
Flexibility 2 w. 8, 9
Immunity 2 w. 5
Immunity 3 w. 12
Flexibility
Flexible Body in 21 Days 3 w.
Day: 11, 14
3 w. 11, 14
Stress 3 w. 9
Flexibility 3 w. 15, 16
Energy 3 w. 10
Glutes
Tight Butt in 21 Days 3 w.
Day: 12
3 w. 12
Split
Side split in 21 Days 3 w.
Day: 4
3 w. 4
Habits
Stop Drinking in 28 Days 4 w.
Day: 12, 18, 26
4 w. 12, 18, 26
Energy 2 w. 5
Energy
Static complex in 21 days 3 w.
Day: 5, 13
3 w. 5, 13
Energy
Static complex in 28 days 4 w.
Day: 8, 27
4 w. 8, 27
Stress 2 w. 10
Stress 3 w. 2, 18
Stress 4 w. 3, 19
Back 2 w. 3
Back 3 w. 3, 12
Back 4 w. 17, 21
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 10, 11, 16, 47, 55, 78
12 w. 10, 11, 16, 47, 55, 78
Split
Front split in 28 Days 4 w.
Day: 6, 12, 20, 22
4 w. 6, 12, 20, 22
Split
Side split in 28 days 4 w.
Day: 1, 8
4 w. 1, 8
Split
Side split in 35 days 5 w.
Day: 1, 12, 17, 26, 33
5 w. 1, 12, 17, 26, 33
Weight Loss 2 w. 11
Weight Loss 3 w. 2
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 3, 20
4 w. 3, 20
Joints
Hip Opening in 7 Days 1 w.
Day: 4
1 w. 4
Joints 4 w. 4
Harmony
Inner Harmony in 21 Days 3 w.
Day: 2, 9
3 w. 2, 9
Harmony 4 w. 10
Cardio 4 w. 9
Advanced 2 w. 2
After Pregnancy 1 w. 3, 4
After Pregnancy 3 w. 19
After Pregnancy 4 w. 11
Neck 2 w. 1
Neck
Healthy Neck in 21 Days 3 w.
Day: 9, 14
3 w. 9, 14
Head 3 w. 10
Head
Relief from headache in 28 days 4 w.
Day: 3, 16, 24
4 w. 3, 16, 24
Weight Loss
Slim Body in 7 Days 1 w.
Day: 4
1 w. 4
Weight Loss
Slim Body in 14 Days 2 w.
Day: 2
2 w. 2
Weight Loss
Slim Body in 21 Days 3 w.
Day: 4
3 w. 4
Weight Loss
Slim Body in 28 Days 4 w.
Day: 15, 25
4 w. 15, 25

Details of the exercise

Category
Seated Poses
Duration
3 minutes
Energy consumption
8 kcal

Reward

Flexibility
16
Stamina
12
Focus
10
Strength
8
Mobility
10
Balance
6

Popularity 212 out of 442

Rarely used
in ready-made lessons
22 lessons
Often used
in ready-made courses
54 challenges

Where can I meet

Lesson search
Challenges

Gate Pose occurs 22 times in 22 lessons

Theme Title Time
Digestion 10 min
Digestion 15 min
Digestion 20 min
Digestion 25 min
Digestion 30 min
Digestion 45 min
Digestion 60 min
Digestion 90 min
Aging 30 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 min
Relax
Moon Yoga 25 min
25 min
Relax
Moon Yoga 30 min
30 min
Relax
Moon Yoga 45 min
45 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Flexibility
Stretching 90 min
90 min
Kidneys 90 min
Back 45 min
Back 60 min
Back 90 min
Sex 60 min

Gate Pose occurs 54 times in 54 challenges

Theme Title Duration Day
Split
Front split in 35 Days 5 w.
Day: 14
5 w. 14
Flexibility
Yoga Start in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Sleep 4 w. 23
Abs
6-Pack in 28 Days 4 w.
Day: 28
4 w. 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 5, 11, 14, 16, 17
4 w. 5, 11, 14, 16, 17
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 13, 14
4 w. 13, 14
Stress 2 w. 2
Energy 2 w. 3
Flexibility
Flexible Body in 14 Days 2 w.
Day: 4, 7
2 w. 4, 7
Split
Side split in 7 Days 1 w.
Day: 4
1 w. 4
Glutes 2 w. 5
Flexibility 2 w. 8, 9
Immunity 2 w. 5
Immunity 3 w. 12
Flexibility
Flexible Body in 21 Days 3 w.
Day: 11, 14
3 w. 11, 14
Stress 3 w. 9
Flexibility 3 w. 15, 16
Energy 3 w. 10
Glutes
Tight Butt in 21 Days 3 w.
Day: 12
3 w. 12
Split
Side split in 21 Days 3 w.
Day: 4
3 w. 4
Habits
Stop Drinking in 28 Days 4 w.
Day: 12, 18, 26
4 w. 12, 18, 26
Energy 2 w. 5
Energy
Static complex in 21 days 3 w.
Day: 5, 13
3 w. 5, 13
Energy
Static complex in 28 days 4 w.
Day: 8, 27
4 w. 8, 27
Stress 2 w. 10
Stress 3 w. 2, 18
Stress 4 w. 3, 19
Back 2 w. 3
Back 3 w. 3, 12
Back 4 w. 17, 21
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 10, 11, 16, 47, 55, 78
12 w. 10, 11, 16, 47, 55, 78
Split
Front split in 28 Days 4 w.
Day: 6, 12, 20, 22
4 w. 6, 12, 20, 22
Split
Side split in 28 days 4 w.
Day: 1, 8
4 w. 1, 8
Split
Side split in 35 days 5 w.
Day: 1, 12, 17, 26, 33
5 w. 1, 12, 17, 26, 33
Weight Loss 2 w. 11
Weight Loss 3 w. 2
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 3, 20
4 w. 3, 20
Joints
Hip Opening in 7 Days 1 w.
Day: 4
1 w. 4
Joints 4 w. 4
Harmony
Inner Harmony in 21 Days 3 w.
Day: 2, 9
3 w. 2, 9
Harmony 4 w. 10
Cardio 4 w. 9
Advanced 2 w. 2
After Pregnancy 1 w. 3, 4
After Pregnancy 3 w. 19
After Pregnancy 4 w. 11
Neck 2 w. 1
Neck
Healthy Neck in 21 Days 3 w.
Day: 9, 14
3 w. 9, 14
Head 3 w. 10
Head
Relief from headache in 28 days 4 w.
Day: 3, 16, 24
4 w. 3, 16, 24
Weight Loss
Slim Body in 7 Days 1 w.
Day: 4
1 w. 4
Weight Loss
Slim Body in 14 Days 2 w.
Day: 2
2 w. 2
Weight Loss
Slim Body in 21 Days 3 w.
Day: 4
3 w. 4
Weight Loss
Slim Body in 28 Days 4 w.
Day: 15, 25
4 w. 15, 25
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