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Parighasana is an Asana. It is translated as Gate Pose from Sanskrit. The name of this pose comes from parigha meaning gate, and asana meaning posture or seat. It has 2 variations, one performed on the knees and the other sitting on the heel.
- Now extend (stretch) right leg outward on your right side, also rotate your hip outwards in a way that your kneecap faces the roof.
- Make sure your stretched leg should be parallel as the kneeling knee, and your kneeling knee must be right under the hip of the same leg.
- Breathe in and extend your left arm over your head, same as your body is extended.
- Keep your arm close to ear, during this your shoulder blade must be sturdily pressed opposing your back.
- Breathe out and turn to right side and permit your right hand to rest on your ankle, foot or thigh.
- Now look up towards the roof or look forward and note that to keep your neck long.
- Remain in the pose and take a deep breath.
- Breathe in and slowly release the pose.
- Relax and repeat the same procedure to the other side.
Technique in pictures/animation
- Stretches the pelvic region of the body.
- Stimulates the functioning of abdominal organs.
- Loosen up the muscles of the back making it more flexible.
- Stretches calves, hamstrings and opens shoulders.
- Stretches the muscles that engage in the breathing mechanism.
- Adho Mukha Svanasana
- Baddha Konasana
- Prasarita Padottanasana
- Supta Padangusthasana
- Upavistha Konasana
- Avoid this asana if you have a knee injury. In such situations, you could sit on a chair and practice it, instead of kneeling down.
- In case you have pain in the neck, or if you feel dizzy, set your gaze straight instead of looking up at your hand.
Initial practice notes
As a beginner, it might be hard for you to press the foot of the straight leg on the floor. You could either raise the ball of the foot on a blanket or use the support of the wall to get this right.