Parighasana

Gate Pose (cropped)

Parighasana (Sanskrit: परिघासन), or Gate Pose, is a yoga asana that involves side stretching of the body. The name comes from the Sanskrit words parigha, meaning "an iron bar or beam used for locking gates," and asana, meaning "posture." This asana is known for its ability to increase flexibility, especially in the sides of the body, and to improve breathing by opening the rib cage.

Etymology and Origins

The term Parighasana is derived from two Sanskrit words: parigha, referring to a bar or beam used for locking gates, and asana, meaning posture. This name metaphorically suggests the position of the body in this pose, resembling a gate's beam. The origins of Parighasana, like many yoga poses, can be traced back to the traditional texts of yoga. However, specific references to this asana in ancient texts are scarce, and it is believed to have been developed later as part of Hatha Yoga practices.

Description

In Parighasana, the practitioner kneels on the floor with knees hip-width apart. Stretching one leg out to the side, the foot flat on the ground and toes facing forward, the practitioner then extends the torso sideways over the extended leg, placing the same side hand on the shin, ankle, or floor. The other arm stretches overhead, in line with the body, creating a deep, lateral stretch along the side of the torso. The gaze is typically directed upward, towards the extended hand, encouraging a gentle twist and stretch of the neck.

Technique

1. Begin in a kneeling position with your knees hip-width apart.
2. Extend your right leg out to the side, keeping your foot flat on the ground and your toes pointing forward.
3. Inhale and raise your left arm overhead, reaching towards the right.
4. As you exhale, bend your torso to the right, sliding your right hand down your extended leg as far as comfortably possible.
5. Keep your left arm extended overhead, in line with your ear, aiming for a continuous line from your left foot to your left fingertips.
6. Hold the pose for several breaths, focusing on the stretch along your left side.
7. To exit the pose, inhale and come back up to a kneeling position.
8. Repeat on the opposite side.

Benefits

Parighasana offers several benefits, including:

• Improved flexibility in the sides of the body, the spine, and the hamstrings.
• Strengthening of the abdominal muscles.
• Opening and expansion of the rib cage, which enhances lung capacity and improves breathing.
• Stimulation of the abdominal organs, which can aid in digestion.

Precautions and Contraindications

Individuals with knee, hip, or shoulder injuries should approach this pose with caution or avoid it altogether. It is also advised to avoid this pose if experiencing any conditions that affect balance or cause dizziness. As with any exercise program, it is recommended to consult with a healthcare provider before beginning yoga, especially for individuals with specific health concerns.

Variations

Several variations of Parighasana can help to make the pose more accessible or increase its challenge:

• For those with limited flexibility, placing a yoga block under the hand on the extended leg side can provide support.
• To deepen the pose, the hand on the extended leg side can grasp the foot, increasing the lateral stretch.

See Also

• Yoga as exercise
• Hatha yoga
• List of asanas