parighasana

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PARIGHASANAGate Latch Pose

ParighasanaVariation I

ParighasanaAshtanga Variation I

ParighasanaAshtanga Variation IIParighasanaIyengar

VariationBaddha Parivrtta

ParighasanaParighasanaKripalu

Variation (?)Parighasana

Variations

ParighasanaGate Latch Pose Variation I

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This asana is also known asViparita Virabhadrasana, or Reverse Warrior Pose.

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Parighasana

Demonstrated by Karen"Hirshy" Safire

OM yoga centerCindy Lee, Director135 West 14th street, 2ndFloorNew York, NY 10011Tel: 212-229-0267

Demonstrated by JonathanBowra

Photograph by Nils VidstrandStudios

Forrest Yoga Circle1612 Montana Ave., 2nd FloorSanta Monica, CA 90403Tel. 310-712-3910

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Gate Latch Pose, AshtangaVariation I(sometimes called Iyengar Variation II)

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ParighasanaDemonstrated byDavid Swenson

Authorized Ashtanga Teacher

Ashtanga Yoga: The Practice Manual: An Illustrated Guide to Personal PracticebyDavid Swenson-Ashtanga Yoga Productions ISBN 1891252089

ParighasanaGate Latch Pose, AshtangaVariation II

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ParighasanaDemonstrated by David Figueroa

OM yoga center

Cindy Lee, Director135 West 14th street, 2nd FloorNew York, NY 10011Tel: 212-229-0267

I have found this listed as simply

the Ashtanga variation ofParighasana and as ParivrttaParighasana.Your call, unless someone has adefinitive answer.

ParighasanaGate Latch Pose, IyengarVariation

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ParighasanaDemonstrated by B.K.S.Iyengar

Light on Yoga: Yoga Dipikaby B.K.S. Iyengar1966 George Allen &Unwin Publishters, Ltd.;

ISBN 0-8052-1031-8

ParighasanaGate Latch Pose

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by Tim Noworyta, N&3149;U Yoga Center

Like a bar or beam (parigha) used to latch a gate shut, the arms inthis pose lower down over the extended leg to secure a intenseside bend. As a result, the back of the extended leg gets a strongstretch, as do the outer hip, torso and abdomen. And becausethere's a mild twist required to keep the shoulders stacked and therib cage open, you'll also feel it in the groins, which open to keepthe body facing forward as you bend to the side. Gate pose iswonderful for people at all levels because it can be worked todifferent degrees of intensity, depending on how far over you go.(A strong version of it is part of the Ashtanga intermediate series.)At any level, it tones the abdominal area, frees the hips and givesyou an awesome stretch - one that will definitely make you sayahhh.

Parighasana is a beautifully simple yet powerful pose. Start bykneeling hips width apart (on a blanket, folded towel or doubledmat if a regular surface is hard on your knees). Extend your rightleg straight out to the right side, and turn the foot to point to theright. As you press the right toes down onto or toward the floor,engage the quadriceps and pull up strongly on your right kneecap.Keep the quads pulling up the whole time so you don't jam into theback of the knee and hyperextend it.

Extend the right arm to the right. Energize it by gently spreadingthe fingers and drawing the muscles in toward the bones and upthe arm into your center as the bones stretch back through. Turn

the palm up and lower the back of the right hand to the top of theright leg. Extend the left arm, energize it, turn the palm up, and liftthe arm straight up so it's by your ear. Now you're ready to latchthe gate.

With an inhale, stretch up out of the pelvis, and as you exhalestretch up and over to the right as you turn to look up past your leftupper arm. Keep the left shoulder back so it stays in line with theright one, not in front of it. With each inhale stretch the spine andtop arm out and turn the rib cage more to the left. With each exhalestretch over more to the right and down over the leg, sliding theright hand more toward the foot. Keep the right leg strong with the

top of the right thigh pulling into the hip. And keep pulling the lefthip back to the left so the left thigh stays vertical. Remember toremain open in front with the left shoulder and ribs opening to theleft and back, not dropping forward so you can get lower (this ischeating).

Your goal is eventually to bring the palm of the left hand on top ofthe right, with both arms extended. If this is easy (it's not for me -I'm not quite there) try this. Keeping the quads pulling up, lift thetoes and stretch out evenly through both the heel and the ballmounts of the right foot. Turn the right palm more to the right andgrab the inner right foot with the right hand, then grab the outerfoot with the left hand (or just keep stretching the left arm toward

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the foot). Using the arms as levers, twist up more to the left. (Thisis something likeParivrtta Janu Sirsana, if you know that pose).No matter where you are in gate pose, work it for 5-8 breaths, thenstretch up with an inhale, and switch sides.

In Variation II version, you would start with the left leg extendedalong the floor, and the right leg bent back, with the knee and topof the foot on the floor, and opening away from the left leg. Youthen bend sideways over the left leg, either extending the armsand opening up or grabbing the left foot with the hands andtwisting up as in the other version.

As the name implies, Parighasana makes you steadfast. The

kneeling leg is like a post to which the bar or latch fastens, holdingthe gate of the torso in place so you can get the full benefit of thestretch. I find this pose a wonderful prep for triangle (Trikonasana)

because it opens many of the same areas - some even moreintensely - without putting as much strain on the legs. So next timeyou're feeling a little stiff in the hips, swing the gate open andclosed a few times, and you'll be ready for anything.

Baddha Parivrtta ParighasanaBound Revolved Gate Latch Pose

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BaddhaParivrttaParighasana

YogiUnknown

FederazioneKriya Yoga

Brescia - ViaF:lli Ugoni 4 -Italy Tel.0039 -030294947

(eMailme ifyou know the

Yogi's name!)[an erroroccurredwhileprocessingthis directive]

ParighasanaReverse Gate PoseKripalu Variation (?)

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This asana is also known as Ardha Mandalasana, or Have Circle Pose.

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ParighasanaDemonstrated by Denae

Photograph by Timothy Burgin, Owner,Yoga Basics.com

ParighasanaVariations

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ParighasanaVariationDemonstratedby Julian

Forrest Yoga

Circle1612 MontanaAve., 2nd FloorSanta Monica,CA 90403Tel. 310-712-3910

This asana islisted as aParighasanavariation on theForrest YogaCircle site.

Created on ... September 02, 2001 byYoga Dancer Designs.

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