Parighasana (Gate Pose) Yoga Steps and Benefits

Parighasana: The name of this pose comes from Sanskrit language in which parigh means gate and asana means posture, so this pose is also called Gate Pose in English language. Parighasana Yoga posture is best for stimulating abdominal organs and lungs.
Parighasana Yoga Steps and Benefits
Parighasana Yoga Steps and Benefits

Parighasana (Gate Pose) Yoga Steps 

  • From a kneeling position, with the knees hip width apart, step the right leg straight out to the side with the foot flat on the floor, toes facing the side wall.
  • Inhale the left arm up to the ceiling, with the right hand resting palm down on the right leg.
  • Exhale the left arm to the right, dropping over the ear, and slide the right palm down towards the toes, keeping the arms straight.
  • Press out through the left hip, press down into the foot and knee, and reach out through the fingers and crown of the head. Keep the chin off the chest, looking straight ahead. Press the top shoulder to the back wall, keeping the chest open.
  • Breathe and hold for 3-8 breaths.
  • To release: inhale the left arm up and bring the right knee next to the left.
  • Repeat on the other side.

Parighasana (Gate Pose) Yoga Benefits

  • Opens the shoulders
  • Stimulates abdominal organs and lungs
  • Stretches the sides of the torso and spine
  • Stretches the hamstrings

How to do Parighasana (Gate Pose) Yoga


Contraindications and Cautions for Parighasana 

With any serious knee injury, kneeling might be difficult or impossible. In this case, perform the pose sitting on a chair. Arrange your legs either in front of your torso, with knees at right angles, or stretch one leg out to the side, mimicking the full pose.

Parighasana Preparatory Poses

  • Adho Mukha Svanasana
  • Baddha Konasana
  • Prasarita Padottanasana
  • Supta Padangusthasana
  • Upavistha Konasana
  • Utthita Parsvakonasana
  • Utthita Trikonasana
  • Virasana

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