Seated Gate Pose anatomy

Seated Gate Pose · Upavistha Parighasana · Tư thế cánh cổng ngồi

Seated Gate Pose mainly works quadriceps (right), tibialis anterior (right), deltoid (left), triceps brachii (left); it stretches adductors, hamstrings (right), obliques (left), quadratus lumborum (left); obliques (right), erector spinae, transversus abdominis stabilize.

Opening the 3D model…

Sit on the floor with the right leg straight out to the right side, heel on the floor and toes pointing up; bend the left knee and place the sole of the left foot against the inner right thigh as in Head-to-Knee Pose, the left knee opening down toward the floor. Root both sit bones evenly, especially the left one. Inhale and reach the left arm up; exhale and bend the torso to the right, the right forearm or hand on the right shin or on the floor inside the leg, the left arm reaching over the left ear toward the right foot. The chest keeps facing forward: this is a side bend, not the chest turning up to the ceiling as in Revolved Head-to-Knee Pose. The left side lengthens from hip to armpit, and the inner thigh and back of the right leg get a gentle stretch. With low back pain bend less; with shoulder pain keep the top hand on the hip.

Muscles in this pose

Working (contracting): Quadriceps (right), Tibialis anterior (right), Deltoid (left), Triceps brachii (left), Serratus anterior (left)

Stretching: Adductors, Hamstrings (right), Obliques (left), Quadratus lumborum (left), Latissimus dorsi (left)

Stabilizing: Obliques (right), Erector spinae, Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Straightens the right knee
• Tibialis anterior · Working (contracting): Flexes the foot, toes pointing up
• Deltoid · Working (contracting): Holds the top arm reaching overhead
• Adductors · Stretching: The right leg is stretched out to the side
• Hamstrings · Stretching: A gentle stretch along the back of the straight leg
• Obliques · Stretching: The left side of the waist lengthens: the main stretch
• Latissimus dorsi · Stretching: The left arm reaches over the ear
• Obliques · Stabilizing: Keeps the torso bending sideways, not falling forward
• Erector spinae · Stabilizing: Keeps the spine long, without rounding, in the side bend

Practice cues

• Root the left sit bone; don't let the left hip lift
• Bend sideways with the chest facing forward; don't fold down over the leg
• Lengthen the left side before bending deeper, top arm reaching over the ear

Benefits

• Stretches the side of the torso, the lats and the quadratus lumborum
• Gently stretches the inner thigh and back of the straight leg
• Builds side-bending mobility of the spine and helps the breath reach the side ribs

Cautions / contraindications

• Go gently with low back pain or a disc herniation; bend less
• Use caution with pain in the reaching shoulder; keep the top hand on the hip
• Use caution with pain in the bent knee; support it with a blanket

Easier variations

• Sit on a folded blanket and soften the straight knee
• Rest the lower forearm on the thigh or on a block instead of the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Gate Pose Parighasana
• Extended Side Angle with Forearm on Thigh Utthita Parsvakonasana (Forearm on Thigh)
• Head-to-Knee Forward Bend Janu Sirsasana
• Tortoise Pose Kurmasana
• Reverse Triangle Pose Viparita Trikonasana
• Reverse Warrior Viparita Virabhadrasana

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)