Benefits of Parighasana

Hatha yoga is a branch of yoga which deals with the physique and its movements strengthens, elongates and vitalizes each and every part of the body, removes illnesses and concentrates on the connection of inner and outer movements. Hatha yoga involves various yoga postures or asanas to be practiced in order to let the universal vital force or Prana to freely flow through your body and energize your Energy centers or Chakras. Parighasana or Gate Pose is one such Asana. Parighasana benefits are many. It demands the active participation of the whole body and provides special attention to the back part, the side parts and the abdominal organs of the body. Parighasana benefits include the energizing and invigorating of corresponding Chakras or the energy centers- the heart chakra, naval chakra and the Muladhara.

In order to practice parighasana you have to stretch and curve your whole torso, legs and hands. Thus the muscles of your back part, side parts and legs get stronger and healthier. Through strengthening and elongating the intercostals, the ribs, the abdominal organs and the hips it improves the respiratory system as well as the digestive system enormously; and gives you freedom from respiratory and digestive disorders or illnesses, like- asthma, cold and gastric diseases. Moreover it concentrates and energizes the lungs, liver and the kidneys and can cure the diseases related to them. Parighasanabenefits also include the improved spinal flexibility and strength.

Through stretching the legs completely Parighasana makes the hamstrings, ankles and groins stronger and flexible. Moreover the muscles of the hands and the arms are also stretched and strengthened.

To practice Gate pose and to enjoy parighasana benefits you have to follow some easy steps and have to appear like an arched gate. The steps are as follow-

At first, kneel down on the floor. If your knees are sensitive you can use soft mattress or low bolsters beneath them. Place your hands horizontally keeping the palms downwards.

Stretch your right leg by the side. Keep the sole of your right foot parallel to your left thigh while the kneecaps will face the ceiling. Your left thigh will be right beneath your left hip. Or you can keep the ball and the heel of your right foot touching the floor completely. If you are a beginner or have problems controlling your movements completely then it will be better for you to use something as a barrier or support to your stretched right foot.

After that, curve your torso towards the stretched right leg and rest the right palm on your sheen. At the same time raise your left hand upwards keeping the palm downwards and slowly keep on raising it ultimately curving it over the year and the head, while you right palms may touch the ankles.

Breathe slowly. Inhale while straightening up a little and bend deep while exhaling.

Now slowly come back to your kneeling down position again tracing back the steps until your hands are horizontal again. Now with an exhalation put your hands down to your sides.

Lastly, do the same on the other side- stretching your left leg this time and following the same breathing pattern. Keep on doing it on both sides as long as you are comfortable with and always remember not to overstrain yourself. Go steady and enjoy the Parighasana benefits.

Pigeon Pose

Here is another great yoga pose.

Pigeon Pose

Yoga Poses-DOWNWARD FACING DOG POSE (Adho mukha svanasana)

AH-doh MOO-kuh shvah-NAWS-annah
ADHO= downwards, MUKHA= face, SVANA= dog; DOWNWARD FACING DOG POSE

Downward Facing Dog 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. Downward Facing Dog Pose and Cat Pose are the Yoga Poses which have some common intentions including strengthening the arms and releasing tension in the hamstrings and calf muscles.

To calm the mind and the central nervous system

To calm and slow the breath

To align the torso and the pelvis

To strengthen the arms

To release tension in the hamstrings and calf muscles

 

Benefits

There are some Yoga Poses which have some common benefits. Downward Facing Dog Pose and Cat Pose are some Yoga Poses which have some common benefits.

• Calms the mind and the central nervous system
• Calms and slows the breath
• Lowers the blood pressure
• Lengthens the spine
• Realigns the torso and the pelvis
• Stretches and opens the carpel tunnel of the wrists
• Strengthens and tones the muscles of the hands and arms
• Tones and strengthens the rhomboids
• Creates an inner core practice
• Releases tension in the Achilles tendon, calf muscles and hamstrings

 

Contraindications

Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses. 

• Physical problems of injury, inflammation and weakness of the wrists or shoulders
• Inflammation of the origin of the gracilis, semitendinosus,
• Biceps femoris long head or
• Adductor longus
• Injured or damaged Achilles
• Tendon
• Reflux and hiatal hernia
• Glaucoma or detached retina
• High blood pressure

 

Teaching technique

• Kneeling in Balasana asana extend the arms forward shoulder width apart
• Rotate the upper arms outward drawing the scapulas towards the spine until the palms face towards the ceiling
• Then rotate the lower arms below the elbow crossing the ulna and radius bones until the palms face towards the floor
• This co-activates the muscles of the arms creating limb bandhas that support the elbows and strengthen the arms
• Inhale into a kneeling position and tuck the toes under
• As you exhale activate Mula Bandha and lift the ischium of the pelvis towards the ceiling
• Keep the knees bent as you align the arms and the torso into a straight lateral line from the wrist to the shoulder
• Activate Uddiyana and Jalandhara Bandhas as you inhale to support the spine and to create a straight lateral line from the wrists to the hips
• When this straight lateral line from the wrists to the hips is completed push the inner heel towards the floor as you exhale
• Do not allow the pelvis to tilt and lose its alignment with the torso as the heels push down to the floor because the intention is to create an inverted V with its apex at the hips
• The pivot point of this asana is designed to be at the hips not in the lumbar spine, which is what happens if the pelvis is allowed to tilt so the heels can reach the floor
• Hold this asana and use gentle thoracic horizontal Ujjayi breath to calm the mind and lower the blood pressure

 

Modifications

Most of the Yoga Poses have some modifications and one should know these modifications.

• If you are unable to place weight into the wrists this asana can be supported by the forearms, which are placed on the floor.
• Place the hands wider than the shoulders if the humerus of the upper arm is restricted by the acromion process of the scapula.
• If tension in the shoulders restricts the ability to open the shoulders rotate the wrists so that the V made by the thumb and forefinger points forward.
• If the hamstrings severely restrict this asana either bend the knees or place the heels up a wall to release them.
• If the heels reach the floor easily lengthen the pose by moving the feet and hands further apart.
• If it is too difficult to reach the floor with the heels then shorten the distance between the hands and the feet.

 

Common misalignments

• Hands and feet placement is too narrow or too wide
• Hands are not activated
• Weight of the torso is carried in the little finger side of the hand, lifting the thumb and forefinger
• Allowing the torso to drop towards the floor so that the arms and torso are no longer in lateral alignment from the wrist to the hip
• The head dropped forward so that the cervical spine is not aligned with the thoracic spine
• Maha Bandha is not activated to support the spine and pelvis, allowing the pelvis to hinge from the lumbar spine
• Heels pushed to the floor drawing the ischium of the pelvis down and destroying the alignment of pelvis and spine
• Hyper-extended elbows and knees

Counter pose

Balasana to compose the mind, to rest the arms and legs, and to calm the breath.

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Yoga-Poses-GATE POSE (Parighasana)

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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Yoga Poses-FOUR LIMBED STAFF POSE (Chaturanga dandasana)

Chaht-tour-ANG-ah don-DAHS-ah-nah – four-limbed staff pose
CHATUR= four; ANGA= limb; DANDA= a stick or staff

 

 

Four-limbed staff 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. Four-limbed staff pose and cat pose are the Yoga Poses which have some common intentions including increase the circulation of blood and strengthen the arms.

• To create Maha Bandha and a strong central core within the torso
• To gain control and strengthen the arms from the scapulas to the wrists

Benefits

There are some Yoga Poses which have some common benefits. Cat Pose, Four-limbed staff pose, Downward Facing Dog Pose are some Yoga Poses which have some common benefits.

• Applies Mula, Uddiyana and Jalandhara Bandhas to create Maha Bandha, the great lock
• Creates and develops a strong internal core
• Opens the carpel tunnel and releases tension in the wrists
• Strengthens the arms and upper body
• Learn to control the movements of the scapulas
• Strengthens the abdominal muscles
• Stretches the tendons and the palma fascia tissue of the hands

Contraindications

• Carpel tunnel syndrome
• Shoulder injuries
• Menstruation
• Advanced pregnancy
• Sciatica

Teaching technique

1. Lie prone on the mat and press the palms into the floor underneath the shoulders
2. Dorsiflex the toes towards the shins, draw the knee caps upward and lock the knees
3. Exhale creating Mula Bandha then inhale creating Uddiyana Bandha and Jalandharabandha drawing the spine into horizontal alignment with the pelvis
4. Exhale pushing the hands into the floor, straighten the arms locking the elbows and lift the body with the spine aligned correctly into the plank pose
5. Inhale and lower the body by releasing muscle tension in the arms, bending the elbows, keeping the spine aligned with the pelvis into Chaturanga asana
6. Hold chaturanga asana with the body parallel to the floor with maha bandha to create a strong core

Modifications

Most of the Yoga Poses have some modifications and one should know these modifications.

• When the arms are unable to lift the weight of the entire body from the floor, bend the knees and lift from the knees not the feet.
• If the wrists are injured or overly stressed the hands can be used as fists to support the body weight and protect the wrist.
• The plank pose can be used to practice the separate Bandhas, the creation of Maha Bandha and the arm strength and control needed for Chaturanga.

Common misalignments

• Mula Bandha is released allowing the pelvis to tilt creating a lordotic lumbar curve.
• The elbows are allowed to flare outwards from the ribcage.
• The scapulas are forgotten, not controlled and allowed to find their own resting place.
• The abdominal muscles are relaxed releasing the core.
• The elbows are not aligned with the wrists.
• The hands are softened allowing the fingers to relax on the floor.

Counter pose

Some Yoga Poses have counter Yoga Poses. Balasana is the counter pose to release tension in the spinal muscles of the spine and to calm the breath.

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