Parighasana, also known as the Gate Pose, is a yoga posture that offers numerous physical and mental benefits. This pose involves stretching and opening the side body, improving flexibility, and promoting a sense of balance and stability. In this article, we will explore the steps to perform Parighasana correctly and delve into its advantages for overall well-being.

The History and Origin of Parighasana Yoga Pose

Parighasana, also known as Gate Pose, is a popular yoga pose that has been practiced for centuries. Its origins can be traced back to ancient India, where it was first mentioned in the ancient yogic texts. The name “Parighasana” comes from the Sanskrit words “parigha,” which means “barrier” or “gate,” and “asana,” which means “pose” or “posture.”

In traditional yoga philosophy, Parighasana is believed to represent the opening of energy channels in the body and clearing any obstacles that may be blocking the flow of prana (life force). It is said to activate the Manipura chakra, located at the solar plexus, which is associated with personal power and transformation.

The Story Behind Parighasana

Legend has it that there was once a wise sage named Parigha who lived in a small village. He was known for his immense strength and flexibility, and people would often come to him seeking guidance on their physical and spiritual journeys. One day, a young student approached Parigha and asked him how he could overcome the barriers that were holding him back from reaching his full potential.

Parigha thought for a moment before responding with a smile. He led the student to a nearby gate and asked him to observe its structure. The gate had two vertical bars connected by a horizontal bar at the top. Parigha explained that just like the gate, our bodies have energy channels that can become blocked over time due to stress, tension, or negative emotions.

The Practice of Parighasana

To demonstrate how to clear these blockages, Parigha showed the student how to perform a series of stretches and twists, mimicking the shape of the gate. He guided the student through each movement, emphasizing the importance of deep breathing and mindful awareness. By the end of the session, the student felt a sense of lightness and freedom in his body, as if he had unlocked a hidden potential within himself.

Word spread about Parigha’s teachings, and soon people from all over came to learn his unique approach to yoga. The practice became known as Parighasana in honor of the wise sage who had discovered its transformative power.

The Modern Practice of Parighasana

Today, Parighasana is commonly practiced in yoga studios around the world. It is often included in sequences that focus on stretching and opening the side body, hips, and shoulders. The pose can be modified to accommodate different levels of flexibility by using props such as blocks or blankets.

Whether you believe in the ancient legend or not, there is no denying that Parighasana offers numerous physical and mental benefits. It is a pose that encourages us to break through our own barriers and explore new possibilities on our yoga journey.

How Parighasana Differs from Other Yoga Poses

Understanding the Unique Alignment and Movement in Parighasana

Parighasana, also known as Gate Pose, stands out among other yoga poses due to its distinctive alignment and movement. In this pose, the practitioner kneels on one knee while extending the other leg out to the side. The torso is then stretched over the extended leg, creating a lateral bend that targets specific muscle groups. This asymmetrical posture helps to improve balance and flexibility in a different way compared to symmetrical poses like Mountain Pose or Warrior II.

See also  Unlock the Benefits of Gomukhasana: Master the Cow Face Yoga Pose for Flexibility and Balance

The Symbolic Representation of a Gate in Parighasana

In addition to its physical differences, Parighasana also carries symbolic significance. The name “Gate Pose” refers to the idea of opening a gate or doorway. This can be interpreted as an invitation to open up oneself physically, mentally, and energetically through the practice of this pose. By stretching and expanding our bodies in Parighasana, we can explore new possibilities and release any blockages that may be hindering our growth.


– Improved balance and coordination
– Increased flexibility in the hips, groin, and hamstrings
– Strengthened core muscles
– Stretched side body and improved lateral mobility

Tips for Practicing:

1. Begin by warming up your body with gentle stretches for the hips, legs, and spine.
2. Use props such as blocks or blankets under your knee or hand for added support if needed.
3. Focus on maintaining proper alignment by keeping your shoulders stacked over your hips and avoiding excessive leaning forward or backward.
4. Breathe deeply throughout the pose to enhance relaxation and promote mindfulness.

By understanding how Parighasana differs from other yoga poses, practitioners can fully embrace its unique benefits and incorporate it into their regular practice.

The Physical Benefits of Regularly Practicing Parighasana

Parighasana, also known as Gate Pose, offers numerous physical benefits when practiced regularly. This pose primarily targets the muscles in the legs, hips, and side body. It helps to stretch and strengthen these areas, promoting overall flexibility and stability.

Improved Leg Flexibility

One of the main benefits of Parighasana is improved leg flexibility. As you extend one leg out to the side while kneeling, it stretches the inner thigh muscles (adductors) and hamstrings. Regular practice can gradually increase your range of motion in these areas.

Strengthened Core Muscles

Parighasana engages the core muscles to maintain stability and balance. The obliques, transverse abdominis, and deep spinal muscles are activated during this pose. Strengthening these muscles can improve posture and support the spine.

Increased Spinal Mobility

The lateral bending motion in Parighasana helps to increase spinal mobility and flexibility. It stretches the intercostal muscles between the ribs and lengthens the spine on both sides. This can alleviate stiffness in the back and improve overall spinal health.

Benefits at a Glance:

– Improved leg flexibility
– Strengthened core muscles
– Increased spinal mobility

By regularly practicing Parighasana, you can experience these physical benefits while also cultivating mindfulness and focus on your yoga mat.

Improving Flexibility and Strength with Parighasana

Benefits of Improved Flexibility

Improved flexibility is one of the key benefits of practicing Parighasana. This yoga pose primarily targets the muscles in the hips, hamstrings, and groin area, helping to increase their range of motion and flexibility. As you consistently practice Parighasana, you may notice that your ability to perform other yoga poses that require flexibility, such as splits or forward folds, improves over time. Additionally, increased flexibility can also enhance your overall athletic performance and reduce the risk of injuries.

Benefits of Increased Strength

In addition to flexibility, Parighasana also helps in building strength in various muscle groups. This pose engages and strengthens the core muscles including the abdominals and obliques as they work to stabilize the body during the side stretch. The quadriceps are also engaged as they support the legs in maintaining proper alignment. Furthermore, this pose activates the muscles in the arms and shoulders as they assist in maintaining balance and stability. By regularly practicing Parighasana, you can develop greater overall strength throughout your body.

Tips for Improving Flexibility and Strength

1. Warm up before attempting Parighasana by performing a series of gentle stretches targeting the hips, hamstrings, and groin area.
2. Start with modifications or variations of Parighasana that suit your current level of flexibility and strength.
3. Practice regularly to gradually increase your range of motion and build strength over time.
4. Listen to your body’s limits and avoid pushing yourself too far too quickly to prevent injury.

Overall, incorporating Parighasana into your yoga practice can lead to improved flexibility and strength throughout your body while providing numerous other physical benefits.

– “The Health Benefits Of Yoga” by Timothy McCall
– “The Yoga Bible” by Christina Brown

Modifications and Variations to Make Parighasana Accessible for Beginners


For beginners who may find it challenging to fully extend their top arm overhead, they can modify the pose by keeping the arm bent at the elbow and resting the hand on their hip. This modification still allows for a gentle stretch along the side body without putting too much strain on the shoulder joint.
Another modification is to use a prop such as a yoga block or bolster to support the bottom knee. By placing the prop under the knee, beginners can alleviate any discomfort or pressure in the knee joint and maintain stability in the pose.


To add more challenge and intensity to Parighasana, experienced practitioners can explore variations such as twisting deeper into the pose. Instead of reaching the top arm straight up, they can bring it across their chest and hook it around their front thigh, creating a twist that engages the core and further opens up the chest and shoulders.
Another variation is to incorporate a bind by bringing both hands behind the back and interlacing fingers. This variation not only deepens the stretch along the side body but also improves flexibility in the shoulders and enhances overall spinal mobility.

See also  Unlocking the Benefits of Urdhva Dhanurasana Chakrasana: A Guide to Mastering this Powerful Yoga Pose

The Respiratory System Benefits of Practicing Parighasana

Parighasana, also known as Gate Pose, offers several benefits for the respiratory system. As you elongate your torso and open up your chest in this pose, you create space for improved lung expansion. This increased space allows for deeper inhalations and exhalations, enhancing overall lung capacity.
The lateral stretching action of Parighasana also encourages greater movement of your ribcage. By actively engaging your intercostal muscles (the muscles between your ribs), you can enhance the flexibility and strength of these muscles, leading to improved respiratory function.
Additionally, the deep breathing practiced during Parighasana helps calm the nervous system and reduces stress. This relaxation response further supports optimal respiratory function by promoting a slower and more controlled breathing pattern.

Relieving Lower Back Pain and Improving Posture with Parighasana

Parighasana can be a beneficial pose for relieving lower back pain and improving posture. By stretching the side body and opening up the hips, this pose helps release tension in the lower back, which is often a common source of discomfort.
When practicing Parighasana, it is important to engage the core muscles to support the spine. This engagement helps stabilize the lower back and promotes proper alignment, reducing strain on the lumbar region.
Regular practice of Parighasana also strengthens the muscles along the spine, including the erector spinae. These muscles play a crucial role in maintaining good posture by supporting an upright position and preventing slouching or rounding of the shoulders.

Common Mistakes to Avoid While Performing Parighasana

Mistake 1: Collapsing into the bottom shoulder:

A common mistake in Parighasana is allowing the bottom shoulder to collapse forward or downward. This misalignment puts unnecessary strain on the shoulder joint and compromises stability in the pose. To avoid this mistake, focus on actively pressing down through your bottom hand while lifting your chest up towards the ceiling.

Mistake 2: Overarching or compressing the lower back:

Another mistake is arching or compressing your lower back instead of maintaining a neutral spine. This can lead to discomfort or even injury in that area. To prevent this, engage your core muscles and lengthen through your tailbone, creating a slight posterior pelvic tilt.

Mistake 3: Neglecting the breath:

One of the most important aspects of any yoga practice is mindful breathing. Neglecting to focus on your breath in Parighasana can limit the benefits of the pose. Remember to inhale deeply as you lengthen your torso and exhale fully as you deepen into the stretch, allowing your breath to guide your movements.

Mistake 4: Straining or forcing the stretch:

It’s essential to listen to your body and avoid straining or forcing yourself into a deeper stretch than what feels comfortable. Pushing too hard can lead to injury or muscle strain. Instead, approach Parighasana with patience and gradually work towards deeper variations over time.

Aiding Digestion and Stimulating Abdominal Organs with Parighasana

Parighasana offers several benefits for digestion and abdominal health. The lateral stretching action in this pose helps stimulate the digestive organs, including the stomach, liver, spleen, and intestines.
The gentle compression applied to the abdomen during Parighasana aids in improving digestion by increasing blood flow to these organs. This increased circulation supports optimal functioning and can help alleviate digestive issues such as bloating or constipation.
Furthermore, practicing Parighasana can help strengthen the abdominal muscles, including the obliques. These muscles play a crucial role in maintaining core stability and supporting healthy digestion.

Mental Clarity and Focus through the Practice of Parighasana

Parighasana not only has physical benefits but also offers mental clarity and improved focus. As you hold the pose and focus on your breath, you cultivate a sense of mindfulness and presence.
The deep breathing practiced during Parighasana helps calm the mind and release stress or tension. This relaxation response promotes mental clarity and enhances focus, allowing you to be fully present in the moment.
Additionally, the lateral stretching action of Parighasana can help release any stagnant energy or blockages in the body, creating a sense of lightness and mental clarity. This renewed energy flow supports mental alertness and enhances overall cognitive function.

Contraindications and Precautions for Attempting Parighasana

While Parighasana is generally safe for most individuals, there are a few contraindications and precautions to keep in mind:


  • Avoid Parighasana if you have a recent or chronic shoulder injury. The overhead arm position may exacerbate any existing shoulder issues.
  • If you have knee pain or injuries, it is advisable to modify the pose by using props or avoiding deep knee flexion.
  • Pregnant women should consult with their healthcare provider before attempting Parighasana, as it involves twisting and compression of the abdomen.


  • If you have any pre-existing medical conditions or injuries, it is always recommended to seek guidance from a qualified yoga instructor before attempting Parighasana.
  • Listen to your body’s limitations and avoid pushing yourself beyond what feels comfortable. Respect your individual flexibility and strength levels.
  • If you experience any pain or discomfort during the pose, ease out of it gently and make necessary modifications.
See also  Unlock Your Inner Strength with Lolasana: Mastering the Challenging Yoga Pose for Mind and Body Transformation

Opening Up Hips and Releasing Tension in the Groin Area with Parighasana

Parighasana provides an excellent stretch for the hips and groin area, helping to release tension and improve flexibility in these regions.
As you extend your top leg out to the side and press your hip away from the midline, you engage the hip abductor muscles, including the gluteus medius. This engagement helps open up the hips and can alleviate tightness or discomfort in this area.
The lateral stretching action of Parighasana also targets the adductor muscles of the inner thigh. By gently stretching these muscles, you can increase their flexibility over time, allowing for a wider range of motion in activities that require hip abduction.

The Spiritual and Energetic Significance of Parighasana in Yoga Philosophy

In yoga philosophy, Parighasana is associated with opening up energetic pathways and expanding consciousness. The pose is believed to activate the Manipura chakra, which is located at the solar plexus region.
The activation of Manipura chakra is said to enhance personal power, self-confidence, and willpower. Practicing Parighasana can help stimulate this energy center by creating space along the side body and encouraging a sense of expansion.
Furthermore, Parighasana is often associated with breaking through obstacles or barriers both physically and mentally. As you stretch beyond your comfort zone in this pose, you cultivate a sense of determination and perseverance that can be carried off the mat into various aspects of life.

1. Cat-Cow Pose:

This gentle spinal warm-up helps mobilize the spine and prepare it for deeper stretches. Start on all fours with a neutral spine. Inhale, arch your back, and lift your chest and tailbone towards the ceiling (Cow Pose). Exhale, round your spine and tuck your chin towards your chest (Cat Pose). Repeat this fluid movement for several rounds, syncing your breath with each movement.

2. Standing Side Bend:

Stand with your feet hip-width apart. Interlace your fingers and extend your arms overhead, palms facing upwards. Inhale to lengthen through the side body and exhale to gently lean towards one side, creating a lateral stretch. Hold for a few breaths and then switch sides.

3. Supine Twist:

Lie on your back with arms extended out to the sides in a T-shape. Bend your knees and drop them to one side while keeping both shoulders grounded. Gaze in the opposite direction of the knees. Hold for several breaths before switching sides.

Progressing in the Practice of Parighasana to Deepen the Stretch and Challenge Yourself Further

Once you feel comfortable with the basic version of Parighasana, you can progress in the pose by exploring deeper stretches and more challenging variations:

Variation 1: Extended Arm Variation:

In this variation, instead of resting your top hand on your hip, extend it fully overhead towards the opposite side of the room. This extension intensifies the stretch along the side body and increases shoulder mobility.

Variation 2: Revolved Gate Pose:

To deepen the twist in Parighasana, bring both hands into prayer position at your heart center. As you inhale, lengthen through the spine, and as you exhale, twist towards the bent knee, hooking your elbow around the thigh. This variation engages the core and enhances spinal rotation.

Variation 3: Full Expression of Parighasana:

In the full expression of Parighasana, extend both legs out to the sides, creating a wide-legged stance. Keep both feet flexed and toes pointing upwards. Reach one hand towards the opposite foot while extending the other arm overhead. This variation offers a deep stretch along both sides of the body and requires increased flexibility.

Remember to progress at your own pace and listen to your body’s limitations. It is always advisable to practice under the guidance of an experienced yoga instructor when attempting more advanced variations.

In conclusion, Parighasana is a fantastic yoga pose that can help us find balance and release tension in our bodies. So, next time you’re feeling stuck or stressed, give Parighasana a try and feel the amazing benefits for yourself!


What is the English name for Parighasana?

Parighasana, also known as Gate Pose, is a kneeling posture commonly practiced in modern yoga for its physical benefits.

How do you pronounce Parighasana?

The pronunciation of the word is “pah-rig-HAHS-ah-na” as of July 27, 2019.

Parighasana 1

What are the precautions for Parighasana?

For your safety, please refrain from attempting this pose if you have a hip, shoulder, or knee injury. If you have a neck injury, avoid looking upwards and instead keep your gaze straight ahead. If you experience any discomfort during the pose, it is recommended to release it gently and exit the pose.

What is Padahastasana also called?

Padahastasana is a yoga pose that is also referred to as Hand to Foot Pose.

What is the another name of Padahastasana?

Uttanasana, also known as Standing Forward Bend or Padahastasana, is a yoga pose that involves bending forward from a standing position. It is commonly practiced in modern yoga as a stretching and strengthening exercise.

What is the hardest yoga pose?

Savasana is considered to be the most challenging yoga pose. Some people may wonder why a seemingly simple and still pose would be considered difficult, especially when compared to more complex poses like the headstand.