Parighasana

Stage 1 » Parighasana means "gate pose"; in fact, the final pose resembles the closing of a gate. Parighasana provides a wonderful stretch to the side of the trunk and relieves pain in the back.

1. Place a yoga mat on the floor and a folded blanket on one end.

2. Kneel with the knees and feet together and the toes pointing straight back.

3. Bend the right leg and align the right foot with the left knee. Adjust the foot so the leg is bent at a 90-degree angle.

4. Align the left shin and foot with the left knee.

5. Keep the left hip tucked in -- do not let the hips swing to the left. Align the right knee the right ankle. Turn the pelvis and trunk to face straight forward.

6. Stretch and align arms with the shoulders and expand the chest.

7. Press the top of the left foot and shin down into the blanket, and with an exhalation, bring the back of the right hand to the inside of the right knee.

8. Stretch the arms apart and expand the chest as you gaze up at the left hand.

9. Use the right hand to press the right knee in alignment with the ankle while keeping the right buttock tucked in. Hold for a couple breaths.

10. With an exhalation, slide the right hand down the inside of the shin and grab the ankle. If this creates a strain, hold the shin or place the hand on a block at the inside of the right ankle.

11. Exhale and extend the left arm over the left ear in alignment with the body. Breathe evenly and deeply through the nose, pressing down on the left shin. Feel the stretch on the left side of the body. Hole the pose for up to a minute, then inhale and bring the body up.

12. Repeat on the left side.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.