Yoga BLOG

The Gate: How Parighasana works The yoga exercise Parighasana is a true classic that, with regular practice, leads to increased flexibility. In Sanskrit, parigha means "pole used to close a gate"—hence the German word "Parighasana" (the gate). The exercise can be combined well as a preparatory exercise to Utthita Trikonasana, the Extended Triangle Pose. This exercise is especially ideal for beginners, as even if you lack flexibility, Parighasana can be easily performed with simple props. In our brief overview, you'll learn all about the beneficial effects of the gate pose. We'll also show you step by step how to easily practice Parighasana at home on your yoga mat . How does Parighasana work? When practicing Parighasana, the area between your ribs, where numerous smaller muscles are located, is particularly stretched. Parighasana also improves your breathing—because during the exercise, you continuously draw your chest upward as you inhale and downward as you exhale. Regularly practiced, Parighasana can therefore be supportive for respiratory problems, such as asthma or certain allergies. At the same time, your internal abdominal organs and lungs are stimulated and invigorated. Instructions for Parighasana: Our tip in advance : If you have knee problems, you should put a blanket or a second yoga mat underneath you before starting the exercise. Then sit down on your mat and first get into a kneeling position - use the long side of your yoga mat for this. Now start by stretching your right leg out to the side. Make sure that your hip, right knee and right foot form a harmonious line. Ideally, your heel and toes should not lift from the floor. If this is not possible for you, you can use a folded blanket for support. Then place your left knee in a vertical position under your left hip. Now breathe in and stretch your left arm up as far as possible. Use the full length of your body from your knee to your fingertips. Then exhale and place your right hand on your right thigh. Lean to the right side as far as possible – you should now feel the stretch from your hip all the way up to your arm. If you have neck problems, simply relax and look straight ahead. Otherwise, lift your head and look up to your left arm. You have now reached the final position and remain there for three to five deep breaths. Enjoy the deep twist and the soothing lengthening of your spine! To exit the pose, exhale and bring your upper body back to the center of your yoga mat. Then, as you exhale, lower your left arm and bring your right knee back to the mat. Take a short breath and then simply repeat the exercise on the other side of your body. Our tip : Parighasana can be a bit tricky to master, especially for beginners or those with severe knee problems. If you find yourself struggling to perform the pose, you can also perform it while sitting on a chair . Simply extend your right leg out to the side. Your left leg remains as it is while you press your foot firmly into the floor. Now, as you inhale, create the necessary length, and as you exhale, stretch out far beyond your straight leg. The most important features of Parighasana in brief: Stretching the lateral upper body Solutions for blockages in the spine Stretching the hamstring muscle Opening the shoulder area Supportive effect for respiratory problems Stimulates the internal abdominal organs such as kidneys and lungs Image © fizkes / 123rf.com