Parighasana(Gate Pose) Parighasana (Gate Pose) really stretches and lightens the side body and invites the breath to become truly three-dimensional. The pose stretches the intercostal muscles that connect the ribs (and much more...) When these muscles are tight, which commonly happens when we cough and sneeze repeatedly or have poor posture, the rib cage's movement is restricted, and so is respiration. Elongating the intercostal muscles improves breathing; consequently, Parighasana helps respiratory problems usually associated with asthma, allergies, colds, and flu. It's a pose i like to practice before exploring the breath with the three-part breath exercise.
Sequencing Parighasana can be used as a preparation for many of the standing poses, including Utthita Trikonasana (Extended Triangle Pose)and Utthita Parsvakonasana (Extended Side Angle Pose). It's also a good preparation for Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) and a nice addition to an asana practice that is preparing the body for Pranayama.
Benefits Stretches the sides of the torso, intercostal muscles and spine, Stretches the hamstrings and iliopsoa, Opens the shoulders and frees the breath.
Cautions With any serious knee injury, kneeling might be difficult or impossible. In this case, perform the pose sitting on a chair. Arrange your legs either in front of your torso, with knees at right angles, or stretch one leg out to the side, mimicking the full pose.
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