Sanskrit Meaning: «Gate Pose»
- parigha — «gate-bar», «beam», or «bolt»
- asana — «pose» or «posture»
Gate Pose, or Parighasana, is accessible to practitioners of all levels. Its deep side-body stretch is essential for anyone dealing with a stiff, sedentary back.
This asana tones the abdominal muscles, which helps to improve both digestion and elimination.
The value of Parighasana lies in its unique ability to engage the muscles and ligaments of the lower back, which in turn promotes the healthy function of the abdominal organs.
Interestingly, a side bend to the right is said to stimulate the liver, while a bend to the left is thought to activate the spleen and pancreas.
Positive Effects
Physical and Therapeutic Benefits:
- Regulates the digestive and eliminatory systems.
- Supports healthy liver and spleen function.
- Increases spinal flexibility.
- Tones the abdomen.
- Opens the chest and shoulders.
- Lengthens the hamstrings.
- Stretches the oblique muscles.
- Helps correct slouching and poor posture.
- Improves balance.
Contraindications
Please be mindful of the following restrictions:
- Inguinal hernias.
- Knee injuries.
- Serious back conditions (consult a specialist before practicing).
- Third trimester of pregnancy.
Preparatory Poses
To make your practice of Parighasana more comfortable and safe, be sure to warm up and prepare the key muscle groups. The following asanas can help:
How to Do Gate Pose
- Begin by kneeling on your mat, then extend one leg straight out to the side with the toes pointing forward. Press the entire sole of your extended foot firmly into the floor.
- Your extended heel should be in a single line with your supporting knee.
- Keep your hips and extended leg aligned, making sure not to twist or rotate the pelvis.
- Engage your core to lengthen your lower back, drawing your pubic bone gently toward your lower ribs to reduce any overarching.
- On an inhale, sweep your arms overhead. On an exhale, lower one hand down onto your extended leg. You can rest your palm on your thigh or slide it down toward your shin.
- Settle into the side bend. Reach your top arm up and over, creating a long line of energy from your supporting knee through your fingertips.
- Turn your gaze upward toward the ceiling.
- Breathe calmly and mindfully.
- Repeat on the other side.
Common Mistakes
- Collapsing or rounding the chest forward.
- Letting the hips sink back instead of keeping them aligned over the knee.
- Resting your hand directly on your knee joint, which creates pressure.
- Holding tension in the shoulders.
- Lifting the sole of the extended foot off the floor.
Conclusion
Parighasana, or Gate Pose, is a foundational side bend that is beneficial for beginners and advanced practitioners alike. This asana offers a wide range of positive effects, both physically and energetically. It activates a vast network of muscles, including those in the lower back, glutes, hips, inner thighs, shoulders, obliques, and intercostals. Practicing this pose can help boost your mood, increase your energy, and cultivate a more flexible body and mind.