Chapters (4)

3 Steps to Get Reverse Gate Pose | Daily Yoga Pose Library

Daily Yoga App · 1:31

asana meditation

In this practice

Key teachings

Proper alignment for spinal protection
Engaging core and glutes for stability
Mindful breathing and gaze (Drishti)
Building balance and focus

Ideal for

Beginner practitioners
Individuals looking to improve balance
Those focusing on core and side body strength
Students learning specific yoga poses

Lesson

Instructions

Reverse Gate Pose Category: Arm Leg Support / Lateral Bend Difficulty: Beginner Description From Box, one leg is extended back with the outside edge of the foot gripping the earth. The top arm (on the same side of the body as the extended leg) is extended overhead to create a long side body stretch. The supporting leg is bent and the foot and the knee are angled out for balance. The supporting arm is straight and in line with the extended arm with the joints stacked. The tailbone is down to protect the lumbar spine and the gaze is up.

Steps

Reverse Gate Pose (Parsva Parighasana)
Gate Pose (Parighasana) as a base
Side body stretching
Leg and arm strengthening techniques

Benefits

Strengthens side body, arms, belly, and legs
Stretches and strengthens wrists
Stretches the backs of the legs
Improves sense of balance
Enhances focus and concentration
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Transcript

[Music] reverse gate pose variation left begin in gate pose inhale rise to center exhale place the left hand on the mat in line with the left knee inhale lift the right leg in the air to hip height exhale reach the right arm to the sky gazing up flex the right ankle pressing out with the heel engage your core and squeeze your glutes turn the chest up toward the sky to come out of the pose inhale release the right foot to the mat exhale return the spine to center padigasana reverse gait pose variation right begin in gait pose inhale rise to center exhale place the right hand on the mat in line with the right knee inhale lift the left leg in the air exhale reach the left arm to the sky and gaze up engage your core squeeze your left glute muscles and press out with the left heel to come out of the pose inhale release the left foot to the mat exhale come back to center [Music] you

Practice summary

Level: beginner
Duration: 1 minutes
Equipment: yoga mat
Target areas: side bodyarmsbellylegswristsglutescorehamstrings
Energy: balancing

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