gate
parighasana
The gate stretches the side of the body from the
hips to the fingers, increases flexibility of the spine, builds core strength
and stimulates digestion, circulation and respiration.
From a kneeling position, with the knees hip
width apart, step the right leg straight out to the side with the foot flat on
the floor, toes facing forward. Inhale the left arm up to the ceiling, with
the right hand resting palm down on the right leg.
Exhale the left arm to the right, dropping over
the ear, and slide the right palm down towards the toes, keeping the arms
straight.
Press out through the left hip, press down into
the foot and knee, and reach out through the fingers and crown of the head.
Keep the chin off the chest, looking straight
ahead.
Press the top shoulder to the back wall, keeping
the chest open.
Breathe and hold for 3-8 breaths.
To release: inhale the left arm up and bring the
right knee next to the left.
Exhale the hips to the heels.
Place folded blanket under knee.
