The Half Gate
Focus: Shoulders/Sides
Level: Beginner
Total Time: 30 to 60 seconds
Indications: stimulates lungs, kidneys, liver
Contraindications: knee injury
The Half Gate
Note:
The half gate pose focuses on opening your shoulders while simultaneously stretching your hamstrings. It can stimulate your lungs and abdominal organs. If you have a knee injury, you should avoid this pose, because it involves standing on one knee.
Pose Instruction
- Begin by kneeling on the ground.
- Raise your right leg and straighten it out to the right, placing your foot on the ground. Aim your right kneecap straight up by rotating your right leg so that your right heel is on the ground and your toes are pointing away from your body. If you can’t get your toes onto the floor, place them atop a block or brace your right foot against a wall.
- Check to ensure that your hips are level.
- Raise your arms out to your sides with your palms down. Inhale and let your chest expand. Keep your shoulders relaxed and slightly back as you slowly exhale, keeping your chest opened up. Inhale again as you lower your right arm to rest your hand on the top of your right thigh, then raise and rotate your arm to reach straight up to the stars.
- Breathe and feel the stretch in your hamstrings and up your torso to your left fingertips.
- To release yourself from this pose, lower your arms to your sides and return your right leg to its original position.
- Release those muscles by coming down on all fours; then lower your hips and let your upper body melt over your legs into a child’s pose. Rest here as you breathe in deeply, and then out slowly. Take several breaths before you raise back up onto all fours and prepare to repeat the process to the other side.
Disclaimer
In this article, I have shared The Half 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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