How to do Gate Pose or Parighasana?

How to do Gate Pose or Parighasana?

Gate Pose or Parighasana is a kneeling asana in modern yoga. Always consult the doctor before starting Gate Pose or Parighasana. This asana helps in stretching the vertebral column, hamstring and sides of the torso. In Sanskrit language, Gate pose means the bar used for shutting a gate. This pose energizes and lightens the side of the body. This asana stretches the intercostal muscles that connect the ribs. We like to have a very attractive body from the front, but some people complain of having heavy and unshaped sides. To make the sides toned and in shape, Gate Pose or Parighasana must be practised on a regular basis. Try to avoid this asana if one is having knee pain or injury and hip or shoulder injury.

How to do Gate Pose?

Steps of doing Gate Pose or Parighasana:

  • Start with the upright kneeling position with your thighs, perpendicular to the floor and your hips over the knees. 
  • One can place the blankets under the knees.
  • Straighten the right leg and extend it in outside direction on the right side. Keeping the knee and ankle in line with your right hip.
  • Turn your right toes forward, so that right foot is parallel to the sides of your mat.
  • Inhale and reach your left arm up next to your left ear.
  • Exhale and lean your torso to the right. Stretch the left arm over your head. 
  • Bring your gaze up under your extended left arm.
  • Stay for the several breaths and extend your spine while inhaling and keeping the sides stretch while exhaling.
  • Bring the torso upright and return your right knee next to the left one.
  • Repeat the stretch on the other side for the same duration of time.

Benefits of doing Gate Pose

  • Gate Pose or Parighasana helps in toning waist, abdominal muscles and other organs of the body.
  • Gate Pose or Parighasana boosts spinal flexibility and breathing capacity.
  • Helps in respiratory problems, such as asthma, allergies and flu.
  • It aids in digestion and elimination or excretion of waste from the body.
  • It helps in stretching and strengthening the arms, shoulders, vertebral column, legs.

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