Parighasana: Gate Pose

Pronunciation: par-ee-GOSS-ahna

Translation: Parigha is the bar that shuts a gate, so Parighasana is Gate Pose, deriving from Sanskrit. This pose is considered a lateral side stretch which opens and stretches the side body.

Technique:
Start kneeling on your mat with your thighs perpendicular to the mat and your shins on the mat.  You may need to use a blanket later in this pose, so keep it handy. Extend your right leg to the right with toes pointing to the side, away from your body. The right foot is “in line” on the mat with the left knee that sits on the mat.

Attempt to place the right foot flat on the floor. This is where you may need the folded blanket. If your toes have a difficult time making contact with the floor then fold the blanket so that it is high enough and place the folded blanket under the toes.  The blanket should be high enough so that your toes have a firm surface for support.

Keep the extended right leg straight without bending your knee.  If necessary roll the entire extended right leg so that the knee is facing toward the ceiling. Keep the shoulders, hips and chest facing forward throughout the pose. The left knee is under your left hip, and in line with it. Find your symmetry.

Next extend your left arm up towards the ceiling.  Now, moving from your right hip, fold the body down to the right over the extended leg.  As your right side descends attempt to keep the spine from rounding.  Bend your torso and raised left arm over to the right side. Place the lower right hand on your ankle or lower shin. The lower right arm should be straight and extended. The upper arm is extended near your ear. The hand extends fully with the left palm facing down. Keep that left hip above the knee, even though you are stretching off to the right side. You will feel the stretch in your left side. Keep your spine extended.  Attempt to minimize any collapse of your right ribs or rounding of your extended spine.  Keep your sternum lifted throughout the pose.

Hold the pose for at least minute and then do the pose on the other side for the same period of time.
 
Beginner’s Tip:
Notice the outer body alignment so that shoulders, hips and chest face forward. Notice your inner body, how it feels internally. Pay attention to your breathing and consciously make room in your rib cage for more breath as you inhale. Have extended natural exhales. Notice a natural space between inhale and exhale as you do the posture.

Benefits:
The Gate Pose opens the side of the body, stretches and opens the intercostal muscles.  This pose helps your breath to deepen and benefits those with asthma, allergies, colds, and flu. Make sure you circulate your awareness in the pose to encompass your breathing as you notice alignment.

Caution and Contraindications:
Recent or chronic knee, hip, or shoulder injuries or swelling.

Thanks to Victor Oppenheimer for editing and perfecting this article.

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