Parighasana | Gate Pose | Steps & Benefits



Sanskrit Name: Parighasana (परिघासन)

English Name: Gate Pose

Type of Yoga: Vinyasa Flow Yoga

Level of Yoga: Basic

Duration: As per your capability or 30 to 60 seconds on each side

Target Area: Hamstrings, Vertebral Column, and Sides of the torso

Strengthens: The Respiratory System

Parighasana is an essential posture for beginners. Its practice is beneficial for the muscles of both sides of your body, and the rest also keeps the body dry for the rest of the body. Today, in this article below I am going to mention the methods of doing this asana, its benefits, precautions, etc.

What Does It Mean By Parighasana


What Does It Mean By Parighasana?

The word Parighasana has come from two Sanskrit language words,

Where the first word is “Parigha (परिघ)”, which means “An Iron Beam Used for Locking a Gate”

And the second word is “Asana (आसन)”, which means “Yoga Asana”

In the ending posture of this asana, the shape of your body looks a lot like that of a crossbar or beam that is usually used for securing the lock in the gate and thus the name. This asana is called “Gate Pose” in English. Parighasana is an outstanding yoga to keep fit your intercostal muscles.

Parighasana, also known as Gate Pose, offers significant benefits to the respiratory system. Consistent practice of this pose enhances oxygen delivery throughout the body. Additionally, Parighasana serves as an effective method to stretch the adductor muscles. Now, let’s delve into the steps for performing this asana.

Preparatory Poses of Parighasana (Gate Pose)


Preparatory Poses of Parighasana (Gate Pose):

Method of Doing Parighasana (Gate Pose)


Method of Doing Parighasana (Gate Pose):

At first, kneel down on the yoga mat or on the floor

Keep your ankles and knees together

Stretch out your right leg to your right side and keep it straight

Now firmly place your right foot on the ground

Keep your right leg tighten up at your knee

Now turn your right hip outwards facing your right knee upwards

Your left thigh must stay vertical to the ground

And your right heel must stay aligned with your left knee

Now inhaling, raise the arms aligned with the shoulders as well as parallel to the ground

You can either keep your palms facing up or down

Now take a profound breath

Exhaling, bend the torso towards your right leg as much as possible

As soon as you bend, place your right hand on the shin with your palm facing up

Now, turn your left palm upwards as well as stretch the left arm as much as possible

Turn your head upward

Breathing normally, hold this posture for 30 to 60 seconds

Practice at least twice from every side by switching the place of your legs & arms

Beginner’s Tips


Beginner’s Tips:

If you are new to yoga then you might not have that much flexibility to reach your feet or keep your feet flat on the ground. If this is the case then

You may place a yoga block or folded blanket under your foot

Be very careful and do not lean forward while you bend sideways

If you feel uncomfortable then you can seek help from any yoga expert before practicing this asana

Instead of engaging the hand on the leg, you can use a yoga block as well to place your hand

Follow-up Poses of Parighasana (Gate Pose):

  • Parivrtta Janu Sirsasana (परिवृत्त जानू शीर्षासन) Or Revolved Head-To-Knee Pose
  • Trikonasana (त्रिकोणासन) or Triangle Pose
  • Utthita Parsvakonasana (उत्थित पार्श्वकोणासन) or Extended Side Angle Pose

Precautions to Parighasana (Gate Pose)


Precautions to Parighasana (Gate Pose):

Do not do this posture while having severe injuries or discomfort in knees, legs, hips or shoulders

If you have pain in your ankle or shoulder joints do not do this asana

Do not practice this asana during menstruationBenefits of Parighasana (Gate Pose)


Benefits of Parighasana (Gate Pose):

  • Regular practice of this asana stretches the hamstrings, calves, and spine
  • This asana helps to stimulate the abdominal organs and the lungs
  • Parighasana opens your shoulders, side body, and chest
  • Build great balance in your body
  • Regular practice of this asana helps to loosen up your muscles of your back and thus makes it even more flexible
  • It stretches your pelvic region
  • This asana helps to stretch your intercostal muscles that are placed between the ribs. These intercostal muscles support in the breathing system
  • Stretch in all the muscles of the hip to the fingers
  • The spinal cord has flexibility
  • The torso, especially the stomach muscles, is strong
  • Digestion, respiration, and blood flow becomes smooth