Gate Pose - Parighasana (par-ee-GOSS-anna)

Anatomical Focus: Side torso, shoulders, hamstrings, spine, abdomen.

Benefits: The gate pose stretches the hamstrings, the torso and spine. It also opens up the shoulders.

Cautions: Those with bad knees or have experienced knee surgery should abstain from doing this position on a hard surface. Instead, try performing it in a chair, with only one leg extended at a time.

Hints/Tips: Beginners and those who can’t rest their foot flat on the ground can use a sandbag or stack of blankets/towels to raise their foot. Also, they can use a wall for support.

Preparatory poses:
• Upavistha Konasana
• Utthita Trikonasana
• Supta Padangusthasana
• Utthita Parsvakonasana
• Virasana

Steps to performing parighasana:
• Kneel on the ground and sit back on your heels.
• Extend your right leg straight to the side so that your foot is perpendicular to the plane of your leg.
• Inhale and put your arms straight out to your side.
• Exhale and reach over the right leg, so that your torso is still facing forward. Keep both of your palms facing each other.
• Hold for 15-30 seconds
• Repeat on the opposite side.

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