PA

Beginnerkneeling

Parighasana

परिघासन

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.

Anatomy Involved

Benefits

6

Stretches the side body, hamstrings, and spine
Strengthens core muscles
Improves balance
Opens the rib cage
Improves breathing capacity
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Knee problems
Hip problems
Back pain or injury
Shoulder problems

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back

Pose Details

Pose Type

lateral bend

Body Focus

spinecorehips

Focus Areas

flexibilitystrengthbalancebreathing

Best For

beginners

Yoga Styles

iyengarhatha

When to Practice

warm up

Position

kneeling

Practice Flow

Bharmanasana (Table top pose)

Adho Mukha Virasana (Child's Pose)

PA

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

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.

How to Practice

1

1. Begin in Vajrasana (Thunderbolt Pose).

2

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

3. Inhale and extend your left arm straight up towards the ceiling, lengthening through your side body.

4

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

5. Maintain a long spine, avoiding rounding forward. Keep your chest open and your shoulders relaxed away from your ears.

7 more steps remaining

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Frequently Asked Questions

Common questions about Parighasana

What is Parighasana?

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.

What are the benefits of Parighasana?

Stretches the side body, hamstrings, and spine. Strengthens core muscles. Improves balance. Opens the rib cage. Improves breathing capacity. Stimulates abdominal organs.

Who should avoid Parighasana?

Avoid this pose if you have: Knee problems, Hip problems, Back pain or injury, Shoulder problems.

How many steps are in Parighasana?

Parighasana is practiced in 12 steps. Begin in Vajrasana (Thunderbolt Pose).

Is Parighasana suitable for beginners?

Yes, Parighasana is a beginner-friendly pose suitable for all levels.

What props are needed for Parighasana?

You may use: blanket. Props make the pose more accessible and comfortable.

What poses should I do before Parighasana?

Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.