 (par-ee-GOSS-anna)
parigha = an iron bar or beam used for locking or shutting
a gate
The pose described immediately below is a simplified
variation of the full pose. Then we describe the full
pose afterward.
Step by Step
Kneel on the floor. Stretch your right leg out to
the right and press the foot to the floor. Keep your
left knee directly below your left hip (so the thigh
is perpendicular to the floor), and align your right
heel with the left knee. Turn your pelvis slightly
to the right (so the left hip point comes forward
of the right), but turn your upper torso back to the
left. Point the kneecap toward the ceiling, which
will require you to turn your right leg out.
As you inhale, bring your arms out to your sides,
parallel to the floor, palms down. Bend to the right
over the plane of the right leg and lay your right
hand down on the shin, ankle, or the floor outside
the right leg. Contract the right side of the torso
and stretch the left. Place your left hand on the
outer left hip and push the pelvis down toward the
floor. Then slip the hand up to the lower left ribs
and lift them toward the shoulder, creating space
in the left waist.
With an inhalation, sweep the left arm over the
back of the left ear. The side bend tends to drop
the torso toward the floor. Without pushing the left
hip back (continue to roll it slightly forward), turn
the upper torso away from the floor.
Stay in this pose anywhere from 30 seconds to a
minute. Come up as you inhale, reaching through the
top arm to draw the torso upright. Bring the right
knee back beside the left, and repeat with the legs
reversed.
Full Pose
Full Parighasana is a deep side bend. From the starting
position described in Step 2 above, lean to the side
over the straight leg. Lower the underside of the
torso as close as possible to the top of the straight
leg. Press the back of the lower hand on the top of
the foot, then sweep the top arm over the back of
the ear and join the palms. Finish as described in
Step 4 above. |
