This pose can effectively shape the waistline, tighten excess arm fat, eliminate excess fat in the hip joint area, maintain the function of abdominal organs, effectively relieve menstrual pain and gynecological diseases, nourish the spinal nerves, and improve facial complexion. It also helps alleviate stiffness in the back and shoulders caused by long-term sitting.
Proper Yoga Pose - Gate Pose
1. Kneel on the mat with a straight back and arms hanging naturally. Open your right leg to the side and straighten it, with the toes pointing to the right and parallel to the knee of the right thigh. Keep the left thigh vertical to the ground and lightly place the right hand on the right leg.
2. Inhale, relax the shoulders, and raise both arms sideways, feeling the infinite extension of the arms to the sides.
3. Exhale, slide the right arm down the right leg, bending the body to the right side. Lift the left arm up, perpendicular to the ground, and focus your gaze on the direction of the extended left fingertips. Hold for 2-3 breaths.
4. Exhale again, bend the body further to the right side. Press the left arm down, touching the left ear, extending to the right. Stay for 5-8 breaths. Inhale slowly return to the basic kneeling position, and repeat the exercise on the other side.
Simplified Variation
For beginners, you can use a yoga block or a stool to assist in completing the pose. As long as the movements are done correctly, the practice will have the same effect.
Common Mistakes
The most common mistake when practicing this pose is leaning forward, which puts the weight of the body on the arms supporting the legs and makes it difficult to stretch the waist sideways.
Tips and Tricks
First, make sure to keep the body on the same plane. When bending the body sideways, the hips should tilt forward to keep the spine straight, avoiding leaning forward or backward. At the same time, open the shoulders, keeping them in line with the body. Do not put all the weight on the knees and legs; use the tension in the waist to maintain balance.
Keep the supporting thigh perpendicular to the ground. Leaning to the sides may strain the inner muscles of the leg.
