Gate Pose (Sanskrit: Parighāsana / परिघासन)
In the Sanskrit language, the word ‘Parigha’ means a bar, which is used for locking a gate or a door. This asana is called Parighasana (Parighāsana) or the Gate Pose because when you practice it, your body looks like a cross beam or a latch on a door. It is essentially a kneeling pose that focuses on toning and strengthening the sides of your upper body. It is an excellent preparatory pose for advanced side bends like Visvamitra’s Pose and Parivrtta Janu Sirsasana.
Instructions for Doing the Gate Pose
- Start by kneeling down on the floor. Keep your feet joined at the ankles.
- Extend your right leg sideways (to your right side). Keep it straight and lock your knee. Make sure your leg is in line with your torso and left knee.
- Turn your right toe towards the right side. Inhale, and extend your arms sideways so that both your arms and shoulders are in one straight line. Take a couple of breaths and find your balance in this position.
- Exhale and bend your trunk and right arm downwards toward your extended right leg. Stretch some more so that your right forearm rests on your right shin and your wrist rests on your right ankle, palm facing upwards. Your right ear should be in contact with your right upper arm.
- Now, extend your left arm over your head and place it on top of your right arm. Your left palm needs to be placed over your right palm. When you do this, your left ear comes in contact with your left upper arm.
- Hold this position for about 30 to 60 seconds.
- Inhale, and slowly come back to step 3’s position with your arms extended sideways. Make sure your ankles are joined.
- Now, repeat all the steps with the left side. This time extend your left leg sideways and follow steps 2 to 6. Again, hold for another 30 to 60 seconds and then release the pose completely.
Benefits of Doing the Parighasana
- Gate Pose tones and strengthens the sides of your torso including your arms, armpits, lateral muscles, hips, hamstrings, and spine.
- It’s a great asana for those who tend to sit for long hours as it stretches your intercostal muscles. It’s common for this muscle group to stiffen up due to bad posture and restricted movement.
- This pose also boosts the functions of your vital organs, especially your digestive system.
- It increases your lung capacity which helps relieve respiratory ailments like – asthma, colds, and allergies.
- Gate Pose is often recommended to pregnant women as it gently stimulates the sides of the belly relieving stiffness and discomfort.
Precautions
- Do not practice this pose if you have a knee, rib, or spinal injury. If the knee injury is a minor one, use a folded blanket or mat to reduce the pressure.
- If you have a shoulder injury, do not extend both your arms to catch your extended leg. Instead, just hold your extended leg with one arm (the one which is on the same side as the extended leg) and keep your other arm stretched up over your head.
- Also, avoid this pose if you have any serious heart ailment or have undergone heart surgery.
- Pregnant women can practice the Gate Pose till the third trimester of their pregnancy.