How to Do the Yoga Gate Pose With a Partner

The yoga gate pose is a fantastic seated pose that helps to open the hips and stretch the hamstrings. Not only does it make the gate pose elegant and beautiful, by adding a partner to the pose, both yogis can increase the stretch along the side of the body and through the entire spine.

Difficulty: Moderately Easy

Instructions

1. Kneel on the ground facing your partner with the tops of your feet flat on the ground. Touch your right shoulders together to ensure proper positioning before starting. Both yogis will stretch the same side of the body at the same time, moving in opposite directions into the pose. Inhale deeply and then exhale as you extend your right leg directly out to the side.

2. Inhale and slowly lower your buttocks down, rolling the right feet up as you go, pressing into your heal. Drop your buttocks down until your tailbone is resting on the floor with your left feet snug into your hips. The entire length of your right legs from hip to heel should be pressed into the floor. As you lowered into this position, left knee should meet your partners right ankle.

3. Breath deeply into the pose, lifting your left arm overhead and extending your right arm to grasp your partner's side along the bottom ribs. Exhale and lean your body over your right leg. Drop your left arm towards your right foot, gripping the toes if possible and gently pull on your partner to move deeper into the gate pose.

4. Hold the pose for 30 to 60 seconds and then exhale as you lift up to center. Press your fingertips into the floor at your side and lift into kneeling. Move so that your left shoulders are touching and then perform the pose on the opposite side.

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