How to do Parighasana (The Gate Pose): Steps & Health Benefits


Health benefits of Parighasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, Boost sexual activity, strengthen the muscles of calves and hamstrings, improves digestion,

June 1, 2018


Parighasana is one of the most important  and advance asana in yoga with lots of health benefits. It is also known as The Gate Pose. The name Parighasana actually comes from Sanskrit words, it is a combination of two words, where Parigha means an iron rod or beam which is used to lock the gate and Asana means Pose, so the combination of all the words, its pronounced as a The Gate Pose. Parighasana gives a passage route to the oxygen to enter our body and achieve those parts that are ordinarily ignored. Essentially, this yoga pose contains a mickle of points of interest for the stomach related System, spinal and respiratory framework. In basic words Parigha implies an iron bar that helps to close the gate.

Parighasana has lots of health benefits; among that some of the health benefits of Parighasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, Boost sexual activity, strengthen the muscles of calves and hamstrings, improves digestion, helps to remove lower back pain, improve the flexibility of the spine and longevity, stimulate endocrine glands, improves the health of respiratory system, prevents constipation, and regular practice of this yoga also helps in weight loss.

Before we go to do this asana, we should know for whom this Parighasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Parighasana (The Gate Pose):

  • To start this asana get onto the yoga mat and Kneel down on the yoga mat and your toes should be twisted under. 
  • Presently stretch (extend) your right leg outward on your right side, additionally pivot your hip outwards in a way that your kneecap should face towards the rooftop. 
  • Ensure your extended leg ought to be parallel as the bowing knee, and you're bowing knee must be directly under the hip of a similar leg. 
  • Inhale and bring your left arm over your head, same as your body is broadened. 
  • Place your arm near the ear; amid this your shoulder bone must be sturdily squeezed contradicting your back.
  • Exhale and swing to right side and allow your right hand to lay on your lower leg, foot or thigh. 
  • Presently turn upward towards the rooftop or look forward and take note of that to keep your neck long.
  • Keep in this position and gently breathe in and breathe out.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana with the opposite leg. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Parighasana (The Gate Pose):


Parighasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Parighasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Parighasana also help to prevent injury in calves and hamstrings during exercise and other works.

Parighasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Parighasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Parighasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Parighasana Improves the Body Posture:

Regular practice of Parighasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture. 

Parighasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Parighasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Parighasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Parighasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Parighasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Parighasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Parighasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Parighasana Improves Digestion:

Regular practice of Parighasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Parighasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Health benefits of Parighasana

Preparatory Poses

Upavistha Konasana
Utthita Parsvakonasana
Utthita Trikonasana



Follow-Up Poses

Utthita Parsvakonasana
Parivrtta Janu Sirshasana