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 Parighasana (Gate Pose)
For this pose, you'll need a thickly folded blanket
to serve as a pad for your knee and heel. In most side-bending poses, we attempt
to evenly extend the two sides of the torso. In Parighasana, however, the torso
is curved to the side over the straightened leg, so that the underside of the
torso is compressed and the top side is fully stretched.
(par-ee-GOSS-anna)
parigha = an iron bar or beam used for locking or shutting a gate
The pose described immediately below is a simplified variation of the full pose.
Then we describe the full pose afterward.
Benefits
- Stretches the sides of the torso and spine
- Stretches the hamstrings
- Opens the shoulders
- Stimulates abdominal organs and lungs
Contraindications
With any serious knee injury, kneeling might be difficult or impossible. In this
case, perform the pose sitting on a chair. Arrange your legs either in front of
your torso, with knees at right angles, or stretch one leg out to the side,
mimicking the full pose.
Step by Step
1. Kneel on the floor. Stretch your right leg out to the right and press
the foot to the floor. Keep your left knee directly below your left hip (so
the thigh is perpendicular to the floor), and align your right heel with the
left knee. Turn your pelvis slightly to the right (so the left hip point comes
forward of the right), but turn your upper torso back to the left. Point the
kneecap toward the ceiling, which will require you to turn your right leg out.
2. As you inhale, bring your arms out to your sides, parallel to the floor,
palms down. Bend to the right over the plane of the right leg and lay your
right hand down on the shin, ankle, or the floor outside the right leg.
Contract the right side of the torso and stretch the left. Place your left
hand on the outer left hip and push the pelvis down toward the floor. Then
slip the hand up to the lower left ribs and lift them toward the shoulder,
creating space in the left waist.
3. With an inhalation, sweep the left arm over the back of the left ear. The
side bend tends to drop the torso toward the floor. Without pushing the left
hip back (continue to roll it slightly forward), turn the upper torso away
from the floor.
4. Stay in this pose anywhere from 30 seconds to a minute. Come up as you
inhale, reaching through the top arm to draw the torso upright. Bring the
right knee back beside the left, and repeat with the legs reversed.
Full Pose
Full Parighasana is a deep side bend. From the starting position described in
Step 2 above, lean to the side over the straight leg. Lower the underside of the
torso as close as possible to the top of the straight leg. Press the back of the
lower hand on the top of the foot, then sweep the top arm over the back of the
ear and join the palms. Finish as described in Step 4 above.
Preparatory Poses
Subsequent Poses
Parighasana can be used as a preparation for many of the standing poses,
including Utthita Trikonasana
(Extended Triangle Pose)and Utthita Parsvakonasana (Extended Side Angle Pose).
It's also a good preparation for Parivrtta Janu Sirsasana (Revolved Head-to-Knee
Pose).
Beginner's Tip
Beginners might not be able to press the foot of the straight leg flat onto the
floor. There are two options: either raise the ball of the foot on a sandbag or
thickly folded blanket, or work against a wall, with the ball of the foot
pressed against the wall.
Partnering
Have your partner stand facing your straight-leg side; in this example, we'll
use the right leg. Inhale your right arm out to the side, parallel to the floor.
Have your partner grasp your wrist and, at the same time, press the toes of his
foot into your right groin. As you tip to the side, have your partner pull on
the wrist and push on the groin. Lengthen out to the side, stretching the
underside ribs and reaching the arm away from the deepening groin. When you
reach your maximum stretch, have your partner let go. Then round yourself over
to the side into the full pose.
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