Gate Pose / Parighasana
Parigha means a beam or bar used for shutting a gate. In this posture the body resembles a cross beam used for locking a gate, hence the name of the pose.
1. Kneel on the floor with the ankles together.
2. Stretch the right leg sideways to the right and keep it in line with the trunk and the left knee. Turn the right foot sideways to the right, keeping the right leg stiff at the knee.
3. Extend the arms sideways with an inhalation. Take two breaths.
4. Exhale, move the trunk and right arm down towards the extended right leg. Rest the right forearm and wrist on the right shin and ankle respectively, the right palm facing up. The right ear will then rest on the right upper arm. Move the left arm over the head and touch the right palm with the left. The left ear will then touch the left upper arm.
5. Stay in this position from 30 to 60 seconds, breathing normally.
6. Inhale, move the trunk and arms back to position 3. Bend the right leg and kneel on the floor, keeping the ankles together again.
7. Repeat the pose on the other side, substituting right for left and vice versa. Stay in the pose on both the sides for the same time.
In this posture the pelvic region is stretched. One side of the abdomen us extended while the other side is laterally flexed. This keeps the abdominal muscles and organs in condition and the skin round the abdomen will not sag but remain healthy. The sideways spinal movement will help persons suffering from stiff backs.
Source : Light on Yoga by BKS. Iyengar.