Gate (hold)

Parighasana

Yogaeasytimedno equipment

Kneeling side bend: the left knee on the floor under the hip, the right leg straight out to the side with the foot flat and toes forward; the torso bends to the right with the right hand on the right shin or ankle and the left arm overhead beside the ear, chest facing forward.

How to do it

1. Kneel upright: knees hip-width apart, hips stacked over the knees, thighs vertical, tops of the feet on the floor, torso tall.
2. Extend the right leg straight out to the right and place the right foot flat on the floor, toes pointing forward, right heel in line with the left knee; the left thigh stays vertical.
3. Raise both arms out to the sides to shoulder height in a T, palms down.
4. Exhale and bend the torso to the right: the right hand slides down the right leg to the shin or ankle without leaning weight on it, while the left arm sweeps up and over beside the left ear.
5. Keep the chest open toward the front (no collapsing forward), left hip over the left knee; gaze forward or up under the left arm. Hold, then switch sides.

Muscles worked

adduttori, femorali, addominali, deltoidi, obliqui, dorsali