Courtesy Manoa Yoga Center For the pose Parighasana, Stage 2, breathe evenly through the nose as you press the shin down and stretch the side of the body.

Parighasana

1. Place a folded blanket on one end of the yoga mat. Also, have a yoga block handy.

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

3. Extend the right leg and place the right foot in line with the left knee. Place the ball of the right foot on the yoga block. Align the left shin and knee with the left hip.

4. Keep the left outer hip tucked in. Do not let the hips swing to the left. Press down into the block to tighten the right leg. Turn the pelvis and trunk to face forward.

5. Stretch the arms apart in alignment with the shoulders and expand the chest.

6. Press the left foot and shin into the blanket and, with an exhalation, bring the right hand first to the right shin, then slide to the ankle and, finally, to the foot. Stretch the arms apart and expand the chest as you gaze up at the left hand. Keep the right buttock tucked in and the right leg firm.

7. Exhale and extend the left arm over the left ear, aligned with the body. Breathe evenly and deeply through the nose as you press the left shin down and stretch the side of the body.

8. Continue to lengthen both sides of the waist as you join the left hand to the right hand. This is closing the latch of the gate.

9. Hold the pose for up to a minute, then inhale and stand. Repeat the pose on the left side of the body.