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'''Parighasana'''<ref name="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.

== Benefits Technique==# 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.<ref name="Technique"/>

==Effects==*Be careful white doing this pose if you have kneeStretches 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, ankle, hip, or any spinal injurieshamstrings and opens shoulders.* Stretches the muscles that engage in the breathing mechanism.<ref name="Effects"/>

==Special requisites==* 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.<ref name="Initial practice notes"/> == References ==

<ref name="ParighasanaTechnique">[https://enwww.wikipediasarvyoga.orgcom/wikiparighasana-gate-pose-steps-and-benefits/Parighasana "wikipediaMethodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/parighasana-gate-pose/#PrecautionsAndContraindications "Beginers tips"]</ref> <ref name="Effects">[http://www.finessyoga.com/yoga-asanas/parighasana-steps-precautions-benefits "Health benefits"]</ref>