Gate pose
(Parighasana)
From Downdog or Table Top, make your way into a kneeling position.
Stand up on the knees, arms by your sides, and extend your left leg out to the side. Keep your right knee directly under your right hip. Turn your pelvis slightly to the left so the right hip point comes forward of the left, but turn your upper torso back to the right. Point the kneecap toward the ceiling, which will require you to turn your right leg out
Inhale
As you exhale, contract the left side of the torso and stretch the right as you slide the left hand down your left leg and extend your right hand up and over your head toward the left side.
Engage your external obliques on the right side to keep pressure out of the left hand and gaze upward extending your spine as is comfortable for you.
To modify, a block may be used (figuere 2 & 3) under the left hand and/or under the arch of the foot.
Hold for several breaths and repeat on the opposite side.
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