Parighasana – Gate Pose

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).

Steps Involved:

  1. Start with kneeling position.
  2. Step the right leg straight out to the side with the foot flat on the yoga mat.
  3. Make sure that toes facing the side wall.
  4. Inhale; Raise the left arm up towards the roof.
  5. Keep the right hand palm down on the right leg.
  6. Exhale; bring the left arm to your right by dropping over the ear.
  7. Slide the right palm down towards the toes.
  8. Keeps the arms straight.
  9. Press out through the left hip.
  10. Press down into the foot and knee.
  11. Reach out through the fingers and crown of the head.
  12. Chin up and looking straight ahead.
  13. Press the top shoulder to the back wall,
  14. Keeps the chest open.
  15. Hold this position for few seconds (20 to 60 seconds)
  16. Exit the pose by inhale the left arm up and bring the right knee next to the left. Back to the Kneel down position.
  17. 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.