Parighasana (Gate Pose)
How to do it
Begin standing on your knees. Extend your right leg out and keep your foot anchored, toes facing forward. Make sure that your left foot stays behind your left knee.
Exhale: Keep your pelvis facing forward and bend directly sideways to your right. Bring your left arm over your head. Look up (if you want to strengthen the neck) or down toward the extended leg (if you want to stretch the neck). Keep the top arm turned in, elbow crease and palm facing down.
Breathing in the pose
Inhale: Lengthen through the top side of the body from the hip – into the shoulder – into the fingertips (be sure not to rotate your torso).
Exhale: Gradually contract the abdomen and move the pelvis slightly forward.
After practicing the pose on one side you can sit in Hero pose for a few breaths observing the difference between the right and left side of the torso (to feel the effect of the pose). Then repeat it on the other side.
Pose adaptations
Knee bent
Parighasana: Knee bent makes the pose easier on the hamstrings and increases the stretch around the hip of the supporting leg.
Arm sweep
Parighasana: Arm sweep works great to loosen up your neck and shoulder, get a deep stretch along the entire side of the body, and prepare you for holding the pose.
Arm sweep with hand on the floor
Parighasana: Arm sweep with hand on the floor is an easier version of the pose works great to loosen up your neck and shoulder and get a deep stretch along the entire side of the body.
Side to side
Parighasana side to side allows you to warm up the body, specifically the sides of the torso and prepare for stronger versions of this pose.