Poses | The Gate Keeper Pose | Yoga
The Gatekeeper pose is a seated position that is often used as part of a yoga practice. It is also known as Bharadvaja’s Twist. This pose can open up the chest and shoulders while stretching the spine. Additionally, it can help increase balance and flexibility of the hips, as well as improve digestion. Here’s how to do it properly:
1. Begin seated on the floor with your legs extended in front of you. Bring your left foot up and cross it over to your right thigh.
2. Hug your right shin into your chest, keeping your left ankle tucked in close against your right thigh if you’re able to do so comfortably and safely for you body type and level of flexibility.
3. Turn to your right side, bringing both hands behind you onto the ground for support as you exhale deeply into the twist and press into the ground with both arms to deepen into the stretch further if necessary.
4. Keep your eyes open or closed, focusing on either a point ahead or taking some time to visualize something calming or grounding with each deep breath in and out of this pose.
5. Hold for 30-60 seconds before releasing back to center then repeating on the other side for another 30-60 seconds before coming out of this pose slowly and carefully back up onto sitting tall on both sit bones once again with a long spine posture before continuing with your practice from there!