Yoga-Poses-GATE POSE (Parighasana)

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Par-ee-GOSS-ah-nah
PARIGHA=beam (for shutting gate) GATE POSE

 

 


Gate pose is one of the most common Yoga Poses. Beginners who want to learn Yoga Poses can easily practice this Yoga Pose as it is one of the most easy to learn Yoga poses.

 

Intention

There are some Yoga Poses which has common intentions. Gate Pose and Half Moon Pose are the Yoga Poses which have some common intentions including increase the circulation of blood, flexibility and stretching and releasing tension in the external, internal and transverse obliques.
  • To create a vertical lateral line from the knee to hip to shoulder to elbow to wrist to fingers.
  • To stretch and open that lateral line by leaning in the opposite direction, stretching and opening the body from the iliac crest to the shoulder.
  • To align the body as it leans in the opposite direction with the supporting leg so the torso and supporting leg are in a vertical plane.

 

Benefits

There are some Yoga Poses which have some common benefits. Gate Pose and Half Moon Pose are some Yoga Poses which have some common benefits.
  • This lateral stretch creates space and opens the rib cage by releasing tension in the intercostals
  • This increases the volume of the ribcage and enhances the volume of the inhalation of the breath
  • This naturally increases the ability of the breath to nurture the body creating vitality and health
  • Stretches and releases tension in the external, internal and transverse obliques.
  • Stretches and releases tension in the latissimus dorsi muscles of the back.
  • Stretches and releases tension in the quadratus lumborum and serratus anterior
  • Stretches and releases tension in the serratus posterior inferior

Contraindications

Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses. 
  • If the standing leg knee is weak or injured it must be supported to protect it
  • If the standing leg knee cannot support this asana it should be modified
  • If there is not enough rotation of the femur in the hip socket to rotate the knee in line with the torso, this asana should be modified
  • If the kneeling leg knee is complaining from the pressure applied to it then it should be supported by soft padding
  • If you are unable to apply Maha Bandha and create a strong core this asana should be avoided
  • If you have sacroiliac pain this asana should be avoided

Teaching technique

  1. Come into a kneeling position with the knees hip width apart
  2. Exhale and extend one leg sideways, pressing the sole of the foot into the floor
  3. Create a stable foundation with the knee in line with the foot
  4. The kneeling femur is vertical and the pelvis is parallel with the edge of the mat
  5. Create a lateral line from the knee to the hip to the shoulder to the elbow to the wrist to the middle finger
  6. Lower the torso in line with the pelvis over the extended leg
  7. Create Maha Bandha to create a strong core and to support and lengthen the spine
  8. Inhale thoracic horizontally to expand the ribcage and release tension in the intercostals
  9. Exhale and extend the arm to lengthen the lateral stretch
  10. When the asana is completed inhale and return to an upright position
  11. Exhale and return to a kneeling position with knees hip width apart
  12. Prepare to repeat this asana on the other side

Modifications

Most of the Yoga Poses have some modifications and one should know these modifications.
  • Place the heel of the foot of the extended leg onto the floor and dorsi flex the toes towards the ceiling.
  • If there is not enough rotation of the head of the femur in the hip socket to align the foot of the extended leg in a lateral position, then extend the leg sideways with the foot pointing forwards.
  • This creates a lateral line from the anklebone to the side of the knee to the hip to the shoulder to the hand resting on the side of the shin.

Common Misalignments

  • Foundation of the heel and foot are not aligned
  • Femur of the kneeling leg is not in a vertical position
  • The pelvis is twisted and not aligned with the legs or front of the mat
  • Torso is not aligned with the pelvis and the spine is twisted
  • Head is forward and the cervical spine is not in line with the thoracic spine
  • Upper arm is not in line with the torso, which is needed to create a straight line form the hip to the hand

Counter pose

Balasana after each side to allow the spine to softly curve and stretch forward to recover and to allow the asana practitioner to perceive and experience the space created within the ribcage
To allow the practitioner to feel the changes in the pattern of breath and the increase of volume in inhalation.


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