Yoga Instructor: Jennifer Worhle, RYT (200 hour - Vinyasa, 35 hour - YIN) • Photos by Bill Gusky • Graphics by Rysan Fall
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Gate Pose
To enter this pose, kneel on the right leg and
extend the left leg out to the side without locking
the knee. The arms are raised up, then the left arm
lowers to the left leg while the right arm remains
high. The body should gently bend toward the
extended leg, providing a stretch for the side body.
These steps are then repeated on the opposite side.
Gate Pose (Parighasana)
The pose is entered from an upright kneeling
position. One leg is stretched straight out to the
side, the arms are stretched out sideways, and the
body is extended to the side of the outstretched leg
until the arm lies along the leg. The other arm may
be stretched up alongside the head, and the hand
may eventually lie on top of the other hand and foot.
Bridge Pose (Setu Bandha Sarvangasana)
Lying on your back, bend both knees and place the
feet flat on the floor hip width apart. Slide the arms
alongside the body with the palms facing down. The
fingertips should be lightly touching the heels. Press
the feet into the floor, inhale and lift the hips up,
rolling the spine off the floor. Lightly squeeze the
knees together to keep the knees hip width apart.
Press down into the arms and shoulders to lift the
chest up. Engage the legs, buttocks and mula bandha
to lift the hips higher. Breathe and hold for 4-8
breaths. To release: exhale and slowly roll the spine
back to the floor.