I love this time of year. It seems so full of possibility and promise. There is a new energy in the air, and practicing Parighasana or Gate Pose is a way to usher it in.

The word Parigha refers to “the gate of the Palace.” I like to think of this pose as a gate to one’s own inner palace or inner landscape — that place where we cultivate new energy and new possibilities for ourselves. Gate Pose

Start by kneeling on a yoga mat. Place a folded blanket under your knees to add cushioning and protection. If you have had a recent knee replacement or your knee is too sensitive to kneel, you may do this pose standing.

Move into the pose by extending your right leg out to the side and placing your heel on the ground, flexing the toes up toward the sky. Place your right hand in the right hip crease, where the thigh meets the hip, and press the hip down so it is more or less even with your left hip. We call this “squaring the hips” in the yoga world. Raise your arms overhead, palms facing each other.

If you are having trouble balancing, you could try moving the right foot against the wall for support or plant it on the ground.

Get long through the spine from your tailbone to the crown of your head. Lift out of your waist, draw your navel into the spine, and gently tuck your lower ribs in. These are subtle movements meant to engage the core and stabilize the pose.

Take a breath in and as you exhale lower the right arm to the right leg. Extend your left arm and torso to the right. Here you are creating a stretch for your side body. If you have back sensitivity, be careful how far you bend. There is no need to push yourself into an extreme position. Remember, yoga is not a competitive sport. Also, if you have uncontrolled high blood pressure, you may want to keep the torso vertical.

You can stay with the side bend for a few breaths or longer if it feels right. Then slowly come back to center, release the arms down, and draw the right knee in. Take a moment to notice the imprint of the pose. You might notice tingling, heat, or something else. Some people say they don’t notice anything. If that is the case for you, it may help to realize that over time, as you deepen your yoga practice, you may become more aware of sensations and more attuned to your inner landscape.

Now switch sides. Extend the left leg, put your left hand to left hip crease, square the hips, and reach the arms overhead. Bend to the left. Hold for a few breaths or longer, doing what feels right for your body.

To come out of the pose, come to kneeling and then find your way onto your back to rest. Have your legs extended or knees bent with your feet on the floor, arms relaxed at your sides. Soak in the many benefits of Gate Pose: it strengthens your core, opens and stretches the side body, and stimulates your lungs and abdominal organs. Think about the pose clearing your mind and relieving stress.

As you lie on the floor resting, imagine you have walked through a gate into a beautiful spring garden. Take time to tune in and appreciate what you have cultivated there.

 

Jennifer Shannon is a certified Kripalu yoga teacher who lives and teaches on the Outer Cape.