Iyengar Certified

Only the world's most knowledgeable, rigorously-trained teachers earn the Iyengar Yoga Certification Mark.

Pose Practice

Parighasana Gate pose


Jann Seff in gate pose

Try It!

•  Kneel on a folded blanket with ankles together, flatten the tops of feet to floor. Place hands on hips at tops of thighs.

•  Align the hips to knees and shoulders to hips. Inhale, lengthen sternum upward. 

•  Exhale, rotate and extend the right leg to the right in line with hips. Place the right foot  on the floor or ball of foot on block.

•  Inhale, extend the arms shoulder- height with palms up. Lift the kneecaps, lift the trunk.  

•  Exhale, bend at hip, extend the trunk and right arm to the right leg and place the back of the right hand on the shin. 

•  Inhale, raise left arm in line with left shoulder. Exhale, extend the left hand to the right hand. Breathe, holding position for 30 to 60 seconds.  Look up at your inner arm.

•  Inhale, pull upward with left hand. Exhale, bring right leg parallel to the left and repeat on left side.  

Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose