Gate Pose anatomy
Gate Pose · Parighasana · Tư thế cánh cổng
Gate Pose mainly works quadriceps (right), deltoid (left), triceps brachii (left), serratus anterior (left); it stretches adductors (right), hamstrings (right), tibialis anterior (left), obliques (left); gluteus maximus (left), gluteus medius (left), obliques (right) stabilize.
Opening the 3D model…
Kneel on one knee with the other leg extended straight out to the side, then bend the torso toward the extended leg as the top arm reaches over the ear. The whole upper side body is stretched, along with the inner thigh and hamstrings of the extended leg.
Muscles in this pose
Working (contracting): Quadriceps (right), Deltoid (left), Triceps brachii (left), Serratus anterior (left)
Stretching: Adductors (right), Hamstrings (right), Tibialis anterior (left), Obliques (left), Quadratus lumborum (left), Latissimus dorsi (left)
Stabilizing: Gluteus maximus (left), Gluteus medius (left), Obliques (right), Transversus abdominis
Why these muscles work or stretch
- Quadriceps · Working (contracting): Straightens the knee
- Deltoid · Working (contracting): Holds the top arm overhead
- Adductors · Stretching: Leg extended out to the side
- Tibialis anterior · Stretching: Top of the kneeling-side foot rests on the floor
- Obliques · Stretching: The upper side body lengthens; main stretch
- Latissimus dorsi · Stretching: The top arm reaches over the ear
- Gluteus maximus · Stabilizing: Keeps the hips stacked over the kneeling knee
- Obliques · Stabilizing: Keeps the torso bending sideways, not collapsing forward
Practice cues
- Stack the hips over the kneeling knee
- Bend sideways; don't let the torso drop forward
- Lengthen the top ribs before bending deeper
Benefits
- Stretches the whole side body, including the lats
- Stretches the adductors and hamstrings of the extended leg
- Improves the spine's ability to bend sideways
- May help create room for breathing in the side ribs
Cautions / contraindications
- Take care with pain in the kneeling knee; pad it with a blanket
- Take care with shoulder pain; keep the top hand on the hip
- Ease off with a disc herniation or back pain; bend less
Easier variations
- Place a folded blanket under the kneeling knee
- Bend the extended knee slightly or rest the lower hand on a block
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Reverse Warrior Viparita Virabhadrasana
- Lizard Pose Utthan Pristhasana
- Low Lunge Anjaneyasana
- Standing Side Bend Parsva Urdhva Hastasana
- Wide-Knee Child's Pose Adho Mukha Virasana
- Extended Side Angle Pose Utthita Parsvakonasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)