This document provides instructions for performing the Parighasana or gate pose yoga position. The pose is done from a kneeling position, bringing one thigh out to the side and bending the torso over while extending the opposite arm overhead, holding for 30 seconds before switching sides. Benefits include stretching and strengthening the pelvic region, extending the abdomen, and improving spinal flexibility.

1. Parighasana(gate pose)

2. Parighasana(gate pose)
• This is the gate pose.
• Start in a kneeling position on your mat.
• Inhale and rise up so that your upper thighs are perpendicular to the floor.
• Exhale and bring your left thigh out to the side of your body, placing the foot
flat on the mat.
• The knee should be straight as you stretch the left leg out to the side,
supported on your right leg.
• Inhale and take your left hand out and place it below your left knee as you
bend the torso to the left side.

3. Parighasana(gate pose)
• Exhale Inhale and take your right
hand over your head so that you
are leaning over to the left side
with your whole upper body,
including the right arm.
• Stay here, breathing easily for
thirty seconds.
• Then come out of the pose and
relax. Repeat the pose on the other

4. Parighasana(gate pose)
Precaution:
• Who having knee problem should avoid this pose.
Benefits:
• Pelvic region is stretched and strengthened.
• Abdomen is extended and keep healthy.
• Sideways spinal movement will help persons suffering from stiff rigid back.