Kneeling Side Stretch
Parighasana Variation
About This Pose
Kneeling Side Stretch (Parighasana Variation) creates a deep lateral opening through the entire side body while in a stable kneeling position. The pose is related to Gate Pose (Parighasana), which extends one leg to the side, but this variation keeps both knees grounded for more stability. The side bend stretches the intercostal muscles between the ribs, the obliques, the latissimus dorsi, and the quadratus lumborum. This makes it excellent for improving breathing capacity and releasing tension held in the side body. The stable kneeling base allows practitioners to focus entirely on the lateral stretch without balance concerns. The pose is energizing for the lungs and helps counteract the compression that comes from sitting.
Step-by-Step Instructions
- 1
Begin kneeling with both knees on the floor, hip-width apart
- 2
Place a blanket under knees if needed for comfort
- 3
On an inhale, reach the right arm up toward the ceiling
- 4
On an exhale, lean to the left, stretching the right side
- 5
Place the left hand on the floor or a block beside you
- 6
Keep the right arm reaching overhead
- 7
Create one long line from the right knee to the right fingertips
- 8
Keep both hips pressing forward
- 9
Breathe into the right side ribs
- 10
Hold for 5-8 breaths
- 11
Inhale to return to center
- 12
Repeat on the other side
Alignment Cues
- Hips stay stacked over knees
- Side bend happens in the ribcage, not by collapsing
- Bottom arm supports but doesn't hold all the weight
- Top arm reaches actively to lengthen
- Keep the chest open, facing forward
- Head follows the spine naturally
- Both sides of the torso stay long
Benefits
- Stretches the sides of the torso deeply
- Opens the intercostal muscles for better breathing
- Stretches the obliques and latissimus dorsi
- Creates space between the ribs
- Improves spinal lateral flexibility
- Energizes the body and clears the lungs
- Releases tension from sitting
- Complements forward and back bending
Modifications
- Use a block under the lower hand
- Keep the stretch smaller if intense
- Practice against a wall for alignment feedback
- Place a blanket under the knees
Variations
- Extend one leg out to the side (Gate Pose)
- Add a rotation by looking upward
- Bind the top arm behind the back
- Flow between both sides with breath
Cautions & Contraindications
Cautions
- Keep the hips stacked vertically
- Don't collapse into the lower side
- Keep both sides of the torso long
- Avoid rotating—maintain a pure side bend
- Support the neck in line with the spine
Avoid this pose if you have:
- Knee injuries
- Acute rib or side injuries
- Recent abdominal surgery
- Herniated discs
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
