Kneeling Side Stretch
Parighasana
About This Pose
Parighasana (Gate Pose) is a beautiful lateral stretch performed from a kneeling position that opens the entire side body. By extending one leg to the side and reaching the arm overhead, this pose stretches the intercostal muscles, obliques, and latissimus dorsi while improving hip mobility. It is excellent for increasing breath capacity and preparing for deeper lateral stretches.
Step-by-Step Instructions
- 1
Kneel on the floor with thighs perpendicular to the floor
- 2
Extend your right leg straight out to the right side
- 3
Keep the right foot flat on the floor, toes pointing forward
- 4
Inhale and reach your left arm overhead
- 5
Exhale and bend laterally toward your extended leg
- 6
Rest your right hand on your shin or the floor
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Keep chest open and facing forward
- Ground firmly through the kneeling knee
- Lengthen both sides equally before bending
- Reach through the fingertips of the top arm
Benefits
- Stretches the entire side body deeply
- Improves spinal mobility and flexibility
- Opens the hips and inner thighs
- Enhances breath capacity by stretching intercostals
- Improves posture and body awareness
Modifications
- Use a block under the bottom hand
- Reduce the depth of the lateral bend
Variations
- Add a gentle twist
- Arm bind variation
Cautions & Contraindications
Cautions
- Move slowly into the stretch
- Avoid collapsing into the supporting shoulder
Avoid this pose if you have:
- Knee injury
- Severe hip pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
