Parighasana – Crossbar Pose


Parigha means “bar to secure a door.” Parighasana produces a strong lateral stretch by curving the body in an arch.


  1. Sitting position in Vajrasana . Breathe evenly.
  2. Get up on your knees with your toes out. Relax your arms and shoulders.
  3. Breathe in and raise your arms to shoulder height. Stretch your left leg out to the side. Rest your foot on the ground.
  4. Exhale and lean your torso to one side. Place your left hand on your left knee and stretch your right arm up. Turn your head to look at the outstretched hand. Hold for 10 seconds, breathing normally.
  5. As you exhale, the lean to one side increases. Slide the left hand gently down the left leg and heal the right arm over the head. With each exhalation, try to increase the incline a little more. Hold 20 seconds, breathing normally. Breathe in as you straighten your torso and return to a kneeling position. Repeat the stretch to the other side.


  • Tones the abdomen and legs.
  • It favors the flexibility of the hips.
  • Sharpen the waist.
  • Massage the abdominal organs and the nerves of the spine.


If the weight of your knees is painful, practice on a blanket.


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