2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

ONE LEG STRAIGHT, OTHER KNEE ON THE FLOOR: SIDE BEND
Gate Pose
Parighasana
(puh-ri-GAHS-uh-nuh)
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagrahe (hands)
How to Perform the Pose:
1. Begin by standing on your knees with sitting bones lifted off the feet. (Make sure your knees are
comfortable by rolling up the yoga mat a couple of times.) Engage your mula bandha, uddhiyana
bandha, and ujjayi breathing.
2. Exhale and extend your right leg straight out to the side with the right foot on the floor. You can
either point the toes to the right (Pose #1) or point your toes straight ahead, lifting the arch and
pressing the outside edge of the right foot to the floor (Pose #2).
3. Inhale as you expand your chest and hold your arms straight out to the sides, parallel to the floor.
4. On your next exhale, side bend to the right and bring your right hand onto your right shin (Pose #2),
while extending your left arm over your head to the right with the palm facing down. Make sure
your chest is rotated to face forward and not collapsing toward the floor. Look toward your right
hand. You can also experiment with dropping your right palm to the floor on the inside of your
right leg (Pose #1).
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch. Inhale as you come up and bring your right knee back to the floor by your left knee. Repeat
on the other side.
Modification: bending to the opposite side of the bent knee on the floor
1. palm to the floor, toes of the straight leg pointing to the side
2. hand on the shin, toes of the straight leg pointing straight ahead
parigha = iron bar used for locking a gate