Parighasana
परिघासन
Target Muscles
About
Parighasana, or Gate Pose, stretches the side body, hamstrings, and spine. It also strengthens the core muscles and improves balance. It's a good pose to open the rib cage and improve breathing capacity.
Benefits (6)
- + Stretches the side body, hamstrings, and spine
- + Strengthens core muscles
- + Improves balance
- + Opens the rib cage
- + Improves breathing capacity
- + Stimulates abdominal organs
Avoid If (4)
- - Knee problems
- - Hip problems
- - Back pain or injury
- - Shoulder problems
Step-by-Step Instructions
1. Begin in Vajrasana (Thunderbolt Pose).
2. Extend your right leg out to the right side, keeping the inner thigh facing up. Ensure your right heel is in line with your left knee.
3. Inhale and extend your left arm straight up towards the ceiling, lengthening through your side body.
4. Exhale and bend to the right, reaching your left hand towards your right foot or shin. Keep the left arm extended and the right hand resting on the right leg.
5. Maintain a long spine, avoiding rounding forward. Keep your chest open and your shoulders relaxed away from your ears.
6. Ground down through your left knee and the outer edge of your right foot.
7. Hold the pose for 30-60 seconds, breathing deeply and evenly, focusing on expanding the side body with each inhale.
8. Inhale and slowly return to an upright kneeling position, bringing your left arm back up to the ceiling.
9. Exhale and lower your left arm down to your side.
10. Bring your right leg back into Vajrasana.
11. Repeat the pose on the left side, extending your left leg and bending to the left.
12. Rest briefly in Vajrasana before moving on.
निर्देश (Hindi)
1. वज्रासन में बैठें।
2. दाहिने पैर को दाईं ओर फैलाएं, पैर की उंगलियों को ऊपर की ओर रखें।
3. श्वास लें और बाएं हाथ को ऊपर की ओर उठाएँ।
4. श्वास छोड़ते हुए, बाएं हाथ को दाहिने पैर की ओर झुकाएँ।
5. दाहिने हाथ को दाहिने पैर पर रखें।
6. रीढ़ की हड्डी को सीधा रखें और कंधों को आराम दें।
7. 30-60 सेकंड के लिए इस स्थिति में रहें, सामान्य रूप से सांस लेते रहें।
8. श्वास लेते हुए, वापस ऊपर आएं।
9. श्वास छोड़ते हुए, बाएं हाथ को नीचे करें।
10. पैर को वापस वज्रासन में लाएं।
11. दूसरी तरफ दोहराएँ।
12. कुछ देर विश्राम करें।