Begin by kneeling on your mat, torso long. Do not sit on the heels; keep your hips stacked directly above the knees

Parighasana - Gate Yoga Pose
Asana Description: 
  1. Kneel on the floor with the ankles together.
  2. Stretch the right leg sideways and turn the right foot out 90 degrees, extending the sole of the foot to the floor. 
  3. Inhale extend the arms out to the side at chest height. 
  4. Exhale extend the right arm, palm up to the right shin and extend the left arm over the ear. 
  5. Inhale and draw the torso and arms back to center. 
  6. Exhale bring the knee back underneath the hip and repeat on the other side.
Benefits: 
  • The pelvic region is extended and lubricated. The abdominal organs are toned. 
  • The sideways spinal movement is important for all spines and will help persons suffering from stiff backs.
Notes
  • Breathe deeply through each step. Proper breathing is especially important for this pose.
  • If you have a history of knee injuries, consult a doctor or instructor before attempting this pose.
  • If you have a history of neck injuries or are prone to dizziness, do not turn your head to look up -  look straight ahead instead.
Tips
Focus on supporting yourself with your core muscles rather than with the hand on your leg.
If your knees are uncomfortable, try cushioning them will a rolled up towel or blanket.

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Prof: Koti Madhav Balu Chowdary

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