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Pose of the Week: Gate Pose

GATE POSE
(parighasana)

SHAPE PREP
Come into an upright kneeling position, middle of mat facing long edge of mat. Bring knees, ankles, outer hip-width apart.
Extend right leg out to side, foot in line with left knee.
Straighten right leg.
Turn right foot in until big toe contacts floor.
Point left foot, squeeze ankle in, flatten foot to floor.

SHAPE POSE
Place palms together, cross thumbs. Bring back of right hand onto right foot.
Straighten arms, bring heels of hands together.
Look down.
Stay here or move head between arms, turn torso up.

SAFETY PREP
Tone right thigh, tighten kneecap, firm hamstrings (more doable: bend right knee slightly).

SAFETY POSE
Tone, turn abdomen up.
Move shoulders back.

REFINEMENT POSE
Press front foot, back shin down and apart.

Repeat on the second side.

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