PARIGHASANA

STEPS :

1.Starting Position

Begin in Vajrasana (Thunderbolt Pose) or kneeling position. Kneel upright with your thighs perpendicular to the floor and spine erect.

2.Extend One Leg

Stretch your right leg out to the right side, keeping the leg straight and foot flat on the ground (toes facing forward or slightly up). Keep the left knee directly below the left hip.

3.Inhale – Raise Arms

Inhale and raise both arms out to the sides at shoulder height, palms facing down.

4.Exhale – Stretch to the Side

As you exhale, bend the torso laterally over the extended right leg. Lower your right arm to rest along the right leg (or foot), palm facing up. Stretch the left arm over your head, palm facing down, with your biceps close to your ear, forming a smooth arc.

5.Head Position

Turn your head to look up toward the left arm (optional, depending on neck comfort).

6.Hold the Pose

Breathe normally and hold the pose for 15–30 seconds (or as comfortable).

7.Return to Center

Inhale and return to the upright kneeling position with arms outstretched.

8.Repeat on the Other Side

Bring the right knee back to the kneeling position. Extend the left leg out and repeat the same steps on the opposite side.

BENEFITS

1.Stretches the sides of the body

Elongates the intercostal muscles, flanks, and waist, improving lateral flexibility.

2.Opens the chest and lungs

Enhances lung capacity and helps with better breathing; beneficial in respiratory conditions like asthma.

3.Stimulates abdominal organs

Aids digestion by massaging the abdominal organs through the lateral bend.

4.Improves spinal flexibility

Increases side-to-side mobility of the spine and strengthens spinal muscles.

5.Tones waist and hips

Targets the oblique muscles, helping in trimming and toning the waist and hip area.

6.Improves balance and posture

Enhances awareness of alignment and balance, especially in the kneeling position.

7.Helps in relieving mild backache

Gently stretches tight back muscles and can alleviate tension from prolonged sitting.

8.Prepares the body for deeper asanas

A good preparatory pose for deeper side-bending and twisting asanas.

CLINICAL IMPORTANCE

1.Respiratory Health

By expanding the lungs and opening the chest, it improves pulmonary function. Beneficial in managing bronchial asthma, mild COPD, and shallow breathing patterns.

2.Digestive System Stimulation

The lateral compression and expansion massage the abdominal organs, aiding in better digestion, gas relief, and constipation relief.

3.Musculoskeletal Alignment

Enhances spinal alignment and corrects postural imbalances, especially scoliosis and lateral spine stiffness.

4.Intercostal & Diaphragmatic Training

Supports diaphragmatic movement and intercostal muscle flexibility, improving breath control (pranayama prep) and reducing breathlessness in chronic lung conditions.

5.Metabolic & Endocrine Support

Activates energy channels (nadis) along the side of the body, especially Ida and Pingala, helping regulate the nervous system and hormonal balance.

6.Obesity & Lifestyle Disorders

Helps reduce fat around the waist and hips, assisting in the management of metabolic syndrome, obesity, and Type 2 diabetes.

7.Stress and Anxiety Relief

The posture induces a calm, open feeling, helping relieve mental stress, anxiety, and muscle tension in the shoulders and flanks.

8.Therapeutic Use in Yoga Therapy

Used as part of yoga therapy for patients with PCOS, digestive sluggishness, and mild spinal or ribcage stiffness.