The Gate
Focus: Shoulders
Level: Beginner
Total Time: 30 to 60 seconds
Indications: energizes lungs and abdomen
Contraindications: modification for knee injury
The Gate
Note:
The gate focuses on opening your shoulders while simultaneously stretching your spine, hamstrings and the sides of your body. It also energizes your lungs and abdominal organs. Individuals with a knee injury should perform this pose while sitting on a chair.
Pose Instruction
- Begin by kneeling on the ground. Straighten your right leg, extending it out to the right and press your foot, both toes and heel, against the ground. Your right knee and ankle should be facing straight up, aligned with the top of your leg. Slightly rotate your abdomen to the right while moving your upper body to the left.
- Breathe in and extend your arms out to your sides. Bend your body over your right leg and rest your right hand as far down your leg as possible. The right side of your torso will be compressed while you will be stretching the left side.
- Place your left hand on your left hip and push your abdomen down into the ground. Move your left hand to your lower left rib cage and push it up toward your shoulders.
- Inhale as you stretch your left arm over your head to the right. Allow your left hip to slightly roll forward but stretch your upper body away from the ground.
- Stay in this position for 30 to 60 seconds. To release yourself from this pose, breathe in and raise your torso back up straight through your top arm. Return your right leg to its original position.
- Rest a moment, then repeat the process to the left.
Disclaimer
In this article, I have shared The Gate : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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