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Gate Pose (Parighasana)

Interesting Fact: Gate Pose, or Parighasana, is named after the bar or beam used to close a gate. This pose mimics the shape of a gate latch, providing a unique lateral stretch that is often overlooked in many yoga practices. It is a wonderful way to open up the side body and improve overall flexibility.

Benefits of Gate Pose

Physical Benefits:

  • Stretches Side Body: Provides a deep stretch from the hips to the fingers, enhancing flexibility.
  • Improves Spinal Flexibility: Increases the flexibility of the spine.
  • Builds Core Strength: Engages and strengthens the core muscles.
  • Stimulates Digestion: Promotes digestion by stimulating the abdominal organs.
  • Enhances Circulation and Respiration: Improves circulation and respiratory function.

Energetic Benefits:

  • Grounding: Helps ground the practitioner, fostering a sense of stability and calm.
  • Boosts Energy: Stimulates energy flow in the body, particularly in the side body and spine.
  • Enhances Focus: Encourages mindfulness and concentration.

Contraindications

  • Knee Injuries: Avoid if you have recent or chronic knee injuries or inflammation.
  • Hip Injuries: Use caution if you have hip issues.
  • Shoulder Injuries: Not recommended for those with severe shoulder injuries.
  • Lower Back Problems: Use caution if you have lower back issues.

Practice Guide

1. Getting into the Pose:

  • Starting Position: Begin in a kneeling position with your knees hip-width apart.
  • Extend Right Leg: Extend your right leg out to the side, keeping your foot flat on the floor and your toes pointing forward.
  • Left Arm Up: Inhale and raise your left arm up towards the ceiling, keeping your right hand resting on your right leg.

2. Moving into the Pose:

  • Side Stretch: Exhale and lean your torso to the right, sliding your right hand down your right leg. Reach your left arm over your head, creating a long line from your left foot to your left fingertips.
  • Hip Alignment: Ensure your hips remain level and your torso is in line with your extended leg.

3. Dristi (Gaze):

  • Upward Gaze: Look up towards your left hand if your neck allows. Otherwise, keep your gaze forward or downward.

4. Bandhas (Energy Locks):

  • Mula Bandha: Engage the root lock by gently contracting the pelvic floor muscles.
  • Uddiyana Bandha: Slightly draw the lower abdomen in and up to support the core.

5. Mudras (Hand Gestures):

  • No Specific Mudra: Hands are actively engaged in supporting the body, so no specific mudra is used.

6. Breathing:

  • Deep Breaths: Maintain deep, steady breaths through the nose, allowing the breath to flow naturally and calmly.

7. Counter Pose:

  • Child’s Pose (Balasana): After holding Parighasana, come into Child’s Pose to release the spine and hips.

8. Exiting the Pose:

  • Return to Kneeling: Inhale and lift your torso back to the starting position.
  • Switch Sides: Repeat the pose on the other side, extending your left leg out and leaning to the left.
  • Rest: Rest in Child’s Pose for a few breaths to relax and release any tension.

Pro Tips

  • Use a Block: If reaching your hand to your leg is challenging, use a block for support.
  • Focus on Alignment: Prioritize keeping your spine long and your hips level over how far you can lean.
  • Engage Core: Keep your core engaged to support your lower back and maintain balance.
  • Stay Relaxed: Keep your shoulders relaxed and avoid tensing your neck.

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