Pose Recipes: Parighasana

Parighasana (Gate posture) is a very effective lateral stretch and can be used to work on right-left imbalances, leveling the pelvis, increasing breathing capacity and stretching the hip flexors. It can be potentially problematic for “hot sacrums” (vulnerable sacroiliac joints), so it is best to use symmetrical poses throughout the practice to balance out the asymmetry, and include Vimanasana for sacrum stability.

Preparation (Core poses)

Goal pose

Parighasana (Gate posture)

(Lateral bending pose, asymmetrical, open-frame).

Keep the pelvis facing forward and bend directly sideways. Make sure that the foot of the bent knee stays behind the knee and the toes of the extended leg are facing forward (foot firmly planted). Look up (if you want to strengthen the neck) or down toward the extended leg (if you want to stretch the neck). Keep the top arm rolled in, elbow crease and palm facing down.

Inhale: Lengthen through the top side of the body from the hip – into the shoulder – into the fingertips (be sure not to rotate your torso).

Exhale: Gradually contract the abdomen and move the pelvis slightly forward.

Compensation

Sprinkles (additional elements)

After practicing the pose on one side you can sit in Hero pose for few breaths observing the difference between the right and left side of the torso (to feel the effect of the pose).

To emphasize the lengthening of the sides of the torso and to expand breathing capacity you can add slight hold at the end of the inhalation in some key poses. When you breathe in the pose Inhale for 6 seconds, hold the breath in for 2 seconds and then Exhale for 6 seconds as a theme throughout the practice.

Example of a yoga practice that includes Paraghasana (VIDEO) (PDF)

You can find this practice under Shared Sequences