Half Gate Pose

This asana is excellent for stretching the sides of the torso, hamstrings, and shoulders. It offers therapeutic benefits for the lungs and abdominal organs. Here’s a concise step-by-step guide for Half Gate Pose:

  1. Starting Position: Begin by kneeling on the mat.
  2. Extend Right Leg: Extend your right leg out to the side, foot flat on the ground. Ensure your right knee cap is pointing up by rotating your leg so that the heel is down and toes are facing outward. Use a block or wall if needed for support.
  3. Check Alignment: Ensure that both your hips are squared and level with the ground.
  4. Position Arms: Extend your arms to the sides, palms facing down.
  5. Inhale and Open Chest: As you breathe in, expand your chest and keep your shoulders relaxed. Exhale, maintaining that open chest.
  6. Move into Pose: As you inhale again, lower your right hand to rest on your extended right thigh. Simultaneously, lift and arc your left arm over your head, fingers pointing towards the right. Keep the chest open and gaze towards the left fingertips.
  7. Hold: Breathe in this pose, feeling the stretch from your left fingertips down the left side of your torso and into the left hamstring.
  8. Release: To exit the pose, lower your arms to your sides and bring your extended right leg back to the kneeling position.
  9. Counter-Pose: Move into the Child’s Pose (Balasana) to rest and stretch out the back. Sit back on your heels and lower your torso over your thighs, reaching your arms forward or alongside your body.
  10. Repeat: After a few deep breaths in Child’s Pose, come back up to kneeling and repeat the Half Gate Pose on the opposite side.


  • Opens the shoulders and stretches the hamstrings.
  • Stretches the intercostal muscles (muscles between the ribs), aiding in deeper breathing.
  • Stimulates the lungs, kidneys, and liver.


  • Avoid this pose if you have a knee injury.

As with any yoga pose, it’s important to practice with proper alignment and awareness. If you’re new to yoga or have any health concerns, it’s beneficial to practice under the guidance of a certified yoga instructor.

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