Think of Gate Pose Parighasana as your passageway to an uplifting, whole body experience.  Start or end your day with Gate Pose and notice how you feel before and after.  Cultivate deep, fluid breathing as you practice this pose and direct your attention inward, feeling overwhelming gratitude for your body.


Gate Pose or Parighasana (par-ee-GOSS-anna)

  • Begin in table top position, with your shoulders stacked over your wrists and your hips stacked over your knees.
  • Extend your right leg toward the right side of your mat.
  • Point your right toes out, spin your heel in.
  • Direct your right knee upward to externally rotate your thigh.
  • Inhale, reach your arms overhead.
  • Exhale, lean right.
  • Glide your right hand down your right leg.
  • Sweep your left arm over your left ear.
  • Firm your abdominals and knit your ribcage together.
  • Level your hips.
  • Hold and breathe for several rounds of breath.
  • Switch directions by lowering your left arm down and extending your right arm over your right ear.
  • Inhale to lengthen and exhale to deepen. Lift up as you simultaneously lean the the side.
  • Hold and breathe for another several rounds of breath.
  • Repeat with the left leg extended.



  • For individuals with tender knees place a towel or double up your mat under your planted knee.





  • Direct your awareness to the sensations in your body and the movement of your breath. Welcome a wave of calm wash over you as you breathe deeper into this pose.



  • The side body and hip opening associated with Gate Pose helps tap into two main chakras, Svadisthana and Manipura.
  • The Sacral Chakra or second chakra (Svadhisthana) is associated with our creativity, pleasure, emotion, and sensuality. This chakra is located in the lower abdominal area near the hips.  The element of Svadhisthana is water and the color of this chakra is orange.  When this chakra is in balance, we are more centered and peaceful.  We are enthusiastic about the journey and less attached to the outcome.
  • The Solar Plexus or third chakra (Manipura) is associated with our confidence, power, relationship with self and ego. This chakra resides in the abdominal area, obliques and internal organs (pancreas, liver, stomach, spleen).  The element of this chakra is fire and the color of this chakra is yellow.  When Manipura is in balance, we have a better understanding of self and we are able to separate our higher consciousness from our ego.



  • As you nourish your body with this rich, side body stretch welcome the relief that comes with it. Feel awakened throughout and revel in the vitality that courses through you.


Coach Jentry


Gumsaba Fitness Class schedule Monday 9/5/16

9am Hike at The Rim trail at the Rez (Lafayette) with Coach Michelle