How to do Parighasana

Parighasana/gate pose, is a yoga pose to stretch the side of the body. There are not many side stretches in ashtanga yoga, and this one is a classic and a must. It will really help keep your spine happy and healthy. In the video below, Doron will show in details, how to do the pose in a fine and safe way.

Doron starts explaining the basic versions of vinyasa and hatha yoga. The hatha parighasana variation is really accessible for most people and very gentle. The ashtanga intermediate (second) series version is a bit more challenging and fun, so it is great for those that have been practicing for a while.

Lots of options for all levels

• • Modification: You can do the side stretch while having your legs crossed. Keep both sitting bones on the ground as you reach your hand over the head.
  •  Full pose: Keep one leg straight forward and bend the other leg, opening the knee to the side. Keep the back leg close to the side. If this hurts your knee, please do the side stretch in janusirsana version. Keep the body turning sideways, opening the chest up. Reach the arm over the head. You can also place the hand behind the head, if that is easier for you.

Parighasana/Gate Pose

Share the Side Stretch

We hope you enjoyed this video, you can find more on the Youtube Channel. What is your favorite variation? Leave a comment with any other tips that you want to share with us! Share this video with a couple of your friends, let’s get everyone side stretching!

Thank you for reading! Please join us for a yoga retreat or yoga teacher training at Doron Yoga & Zen Center in Guatemala.

Check out the Doron Yoga Manual. This simple, easy to understand guide is the most practical guide to master yoga. It contains many poses, and explanations of how to do them step by step. You will learn how to build a healthy sequence for a vinyasa class – including Doron’s famous 19 building blocks. Of course there is philosophy and subtle energy too, and even some Ayurveda and meditation.