Gate Pose

December 12, 2013 by Luana Mercy

Sanskrit: Paraghasana

Focus: Nose

Cautions: Back injury, Neck injury, Carpal Tunnel Syndrome

Benefits:
Strengthens the back, abdominals, hips and shoulders
Helps improve coordination

Instruction:

  • Come to a kneeling position keeping the body tall and knees hip distance apart.
  • Extend the right leg to the side, placing the heel on the floor with the toes pointed upwards
  • Raise the arms laterally until they are parallel to the ground and then tilt the body to the left until the left hand comes in contact with the ground
  • Lift the right leg off the ground, bringing it parallel to the floor
  • Reach the top arm over the head with the palm facing down towards the floor.

Beginners: Raise leg for a few seconds at a time.

Advanced: Hold the pose longer.

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