- Begin in a kneeling position, standing up on the knees. Stretch the right leg out to the side keeping the foot in alignment with the left knee. Turn the right kneecap and toes to face straight up. Keep the left thigh perpendicular to the floor. Engage the right leg pulling the kneecap and toes back towards the body.
- Inhale to lengthen the spine through the crown of the head as you bring your arms to shoulder height. Exhale as you hinge at the right hip, allowing the torso to lengthen out over the right leg. Rest the right hand on the knee, shin, or foot. Allow the left hip to come slightly forward as the torso moves down toward the leg.
- Bring the left arm up overhead in line with the torso, and align the head with the spine looking forward. Inhale to expand through the core as you relax the shoulder blades down the back. Keep the left shoulder wrapped as you create as much space in the torso as possible. Elongate both sides of the torso as you settle into the pose.
- Stay in this pose anywhere from 30 seconds to a minute. Come up as you inhale, reaching through the top arm to draw the torso upright. Bring the right knee back beside the left, and repeat with the legs reversed.
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Pose of the Month Archives
JANUARY 2009: GATE POSE (PARIGHASANA)
Click here to Download a flyer 
Instructions:
Modifications:
- Keep the hand high on the thigh above the knee.
- Use a blanket under the standing knee if any pain is felt by having the knee on the ground.
Benefits:
This pose will stretch the sides of the torso and spine as well as the hamstrings while opening the shoulders and stimulating the abdominal organs and lungs.
