Parighasana – Gate Pose
Parighasana is derived from the combination of the Sanskrit words parigha(beam or an iron bar used for locking or shutting a gate) and asana (posture or pose). The reason for the name Parighasana is, this pose resembles the position of the iron bar used for shutting a gate. It is called as Gate Posein English.
Preparatory Poses for Parighasana are Virasana, Baddha Konasana, Utthita Parsvakonasana, Supta Padangusthasana, Prasarita Padottanasana, Utthita Trikonasana, Adho Mukha Svanasana and Upavistha Konasana.; and the Follow-up Poses are Utthita Parsvakonasana (Extended Side Angle Pose) and Utthita Trikonasana (Extended Triangle Pose).
- Start with kneeling position.
- Step the right leg straight out to the side with the foot flat on the yoga mat.
- Make sure that toes facing the side wall.
- Inhale; Raise the left arm up towards the roof.
- Keep the right hand palm down on the right leg.
- Exhale; bring the left arm to your right by dropping over the ear.
- Slide the right palm down towards the toes.
- Keeps the arms straight.
- Press out through the left hip.
- Press down into the foot and knee.
- Reach out through the fingers and crown of the head.
- Chin up and looking straight ahead.
- Press the top shoulder to the back wall,
- Keeps the chest open.
- Hold this position for few seconds (20 to 60 seconds)
- Exit the pose by inhale the left arm up and bring the right knee next to the left. Back to the Kneel down position.
- Repeat all the above steps with the opposite side.
- Stretches the hamstrings.
- Opens the shoulders and the chest.
- Helps to reduce the asthma.
- Helps to expand the lung. Thus, increases the breathing and oxygen intake.
- Tones the abdomen.
- Stretches calf muscles and adductor muscles.
- Stretches the intercostal muscles between your ribs that assist breathing.
- Stretches the torso muscles.
- Stimulate the lungs, respiration and the abdominal organs.
- Improves circulation.
- Makes the spine flexible.
Dos, Don’ts and Tips:
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Chronic knee
- serious knee injury
- Hip problem
- Shoulder Injury
- Tendonitis of the Knee/ Patellar Bursitis
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.