Torso Stretches with Parighasana or Gate Pose

What is Parighasana or Gate Pose?

‘Parigha’ in Sanskrit refers to an iron beam or bar, which is placed across a gate, in order to lock it. This pose is referred to as the Yoga Gate Pose, because it enhances stability and strength. It is a very good torso stretch and quite simple even for a beginner.

Step by Step procedure: This is a kneeling pose.

• Kneel on the floor, keeping your back and torso straight. Keep your left thigh in place, so that it is perpendicular to the floor. Now stretch the right leg outwards to the right side, keeping your foot pressed firmly on the floor. Keep the foot arched and straight. The right knee should face the ceiling. Your right heel should be aligned with the left knee.
• Inhale gently and raise your arms on either side till they are parallel to the floor. Your palms should point down. Bending slightly from the hip, place your right hand on your shin, or if possible on your ankle, or on the floor. Do not force yourself to stretch.
• Swing your left hand up, above your head, touching the ear.
• Keep your neck and shoulders loose and turn your head to look up at your hand.
• Keep on deepening the pose from the hips. Hold for about 30 seconds and then release the pose.
• Rest for a few seconds and then repeat with the other side. You can do a few repetitions.

Benefits: The Parighasana or Gate Pose is one of the best torso stretches in yoga and has numerous benefits.

• It stretches the entire torso, shoulders, spine, hips, hamstrings and hips, toning and strengthening the muscles.
• It also stimulates and tones the organs in the abdomen and in the chest.
• The lungs get strengthened, allowing you to breathe in deeper and longer. By doing so, it is benefits any respiratory ailment you may suffer from such as asthma, allergies, flu or colds.
• It also improves blood circulation.

Contraindications: The Parighasana or Gate Pose is simple to perform, and you can do it regardless of health status or age. But there are a few contraindications for which you must take precautions.

Avoid this pose in case you suffer from chronic pain in knee, hip or shoulder. If you have a knee injury, you can try a variation by sitting on a chair. But it is best to consult a yoga expert before you go ahead with it.

Beginner’s Tip: Since this posture requires you to kneel on the floor, you may feel pain and discomfort. Spreading a thick mat or blanket on the floor will be helpful.