Parighasana (Gate Pose)-Steps And Benefits

Here is an another awesome yoga pose called Parighasana (Gate Pose), in this Parigha means an iron rod or beam which is use to lock the gate and the meaning of Asana is seat, Pose or Posture. While doing this yoga pose your body looks like an iron beam which is used to lock the Iron Gate. Parighasana provides an entrance way for the oxygen to enter our body and reach those parts that are typically overlooked. Basically, this yoga posture contains a mickle of advantages for the digestive System, spinal and respiratory system. In simple words Parigha means an iron bar that close the gate.

Preparatory Poses

Adho Mukha Svanasana, Baddha Konasana, Prasarita Padottanasana, Supta Padangusthasana, Upavistha Konasana, Utthita Parsvakonasana, Utthita Trikonasana, Virasana

Follow-Up Poses

Trikonasana, Utthita Parsvakonasana, Parivrtta Janu Sirshasana

Steps of Parighasana (Gate Pose)

Parighasana-Gate-PoseKneel down on the mat and your toes are curled under. By Gate Pose you will get stability and this will opens up your soles of the feet. Or you can keep tops of your feet flat on the ground or mat.

  • Now extend (stretch) right leg outward on your right side, also rotate your hip outwards in a way that your kneecap faces the roof.
  • Make sure your stretched leg should be parallel as the kneeling knee, and your kneeling knee must be right under the hip of the same leg.
  • Breathe in and extend your left arm over your head, same as your body is extended.
  • Keep your arm close to ear, during this your shoulder blade must be sturdily pressed opposing your back.
  • Breathe out and turn to right side and permit your right hand to rest on your ankle, foot or thigh.
  • Now look up towards the roof or look forward and note that to keep your neck long.
  • Remain in the pose and take a deep breath.
  • Breathe in and slowly release the pose.
  • Relax and repeat the same procedure to the other side.

Benefits of Parighasana (Gate Pose)

  • Stretches adductor muscle, calves and hamstrings.
  • Parighasana makes your body lightens and energizes your whole body.
  • Gate pose stretches intercostal muscles between ribs. Intercostal muscles help in breathing.
  • Opens your shoulders and chest; and also stretches muscles in torso.
  • Beneficial for your lungs and abdomen organs.
  • Parighasana is also helpful in problems like allergies, cold, flu and


Don’t perform this pose in case of Knee injury. For this, use chair to sit and practice this instead of kneeling down. If you are suffering from neck pain or feeling dizzy then keep your gaze forward instead of looking up.

Scientific Aspect of Parighasana (Gate Pose)

Parighasana energizes and lightens the side of the body. This pose permits the breath to become three-dimensional. “Parigha” means that the bar that close the gate, and after you assume this stance, your body really resembles that bar. After you have a cough or a foul posture, the intercostal muscles become tight. This condition constricts respiration and therefore the movement of the skeletal structure. This attitude not solely helps to stretch these muscles however additionally helps relieve metabolism issues like asthma attack, cold, flu, and allergies.

When you coordinate your respiratory with the attitude, it calms the nerves and additionally cleans the vascular system. It additionally provides nourishment to the abdominal organs, thereby up digestion. This coordinated respiratory additionally roots your body and relaxed your mind. To realize these advantages, you would like to breathe and build a wave from your pelvis to your higher chest. You would like to inhale through your belly and expand the skeletal structure and replenish your chest. This attitude helps you win that wave-like motion in your respiratory.

“Eat Healthy Live Well”

1 thought on “Parighasana (Gate Pose)-Steps And Benefits”

  1. I would like to thank the author for bringing up this pose and highlighting its benefits. It is important to have a variety of yoga poses in one’s practice, and Parighasana is a great addition for those looking to focus on opening the sides of the body. Parighasana, or Gate Pose, is a wonderful yoga asana that has numerous benefits for the body and mind. This posture involves stretching the sides of the body and opening up the chest, which can help improve posture, breathing, and digestion. Additionally, it can help relieve tension in the hips and lower back and improve flexibility in the spine.

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