Yoga: lateral postures for balance

Muscular imbalances that can create a rounded posture are often the result of overdevelopment of the chest and abdominal areas. People tend to focus on these areas because they are at the front of the body and that is what you see in the mirror. As a result, the body side is often neglected.

Even the back of the body tends to get more attention than the side. Most of us experience back pain from time to time, so we have that awareness. We can feel the back stretch when we lean forward, just as we can feel the front of the body stretch when we lean back.

However, in Parighasana (Gate Pose), the side of the body is the focus. This intense side section gets its name from its shape, which resembles a bar used to close a gate. Since this pose allows full expansion of the lungs by opening the side ribs, it is a gateway to improve breathing. It helps tone the waist by stretching the obliques and can help provide stability to the lower back by stretching the deep muscles in the back of the waist. This can be extremely beneficial if you have a stiff back and can help prevent and/or relieve low back pain.

Parighasana is an excellent preparation for Parsvakonasana (Side Angle Pose) and Trikonasana (Triangle Pose) due to the fact that it opens the hips and creates length in the sides. It can also transform your breathing because now you can become aware and feel the breath on one side of your body.

This pose also provides a great stretch for the intercostal muscles found between the ribs. These muscles are often neglected and tense, leading to postural problems. The ribcage expands when the intercostals are stretched, which improves breathing. Therefore, relief from asthma, allergies, and colds can be achieved by practicing this pose.

A simple mindfulness exercise is excellent preparation for Parighanasana. Place your hands on your ribcage as close to the sides of your body as you can while lying on the floor with your knees bent. Become aware of the flow of your breath under your hands. Close your eyes. Feel your ribcage expand outward as you inhale. Feel your ribs drop in as you exhale. Stay here for several breaths, focusing on expanding and releasing the side ribs.

With a blanket nearby, place your mat near a wall. Do a few rounds of Cat and Cow to warm up your spine. Inhale into a cow then exhale and arch your back up into a cat position. Next, exercise your body by moving from child’s pose to downward-facing dog, synchronizing your breathing with the movements. After a few rounds of this, rest in child’s pose.

Kneel on the folded blanket with your knees hip-width apart. The thighs are parallel and perpendicular to the floor and the hips are directly over the knees. The lower abdomen contracts and rises as the tailbone is released. With your toes wide apart, press the tops of your feet, toes, and shins into the blanket. Stretch it along the spine to the top of the head as you inhale. As you exhale, establish a firm base through your lower legs and knees.

Keep your right knee and right upper thigh up as you extend your right leg out to the right, keeping it in line with your upper body. Try to flatten your right foot against the floor and press it down as you bring your right leg in toward your body. Keep your left thigh straight up and down and keep pressing your left foot, toes, knee and shin into the mat.

Inhale and extend your arms out to the sides, palms down. Maintain the length of the spine as you stretch your hands apart. Bring your right hand to your right hip. Press the fleshy area of ​​your right hand between thumb and forefinger into the crease where the leg meets the upper body. Lengthen the lower back by drawing the navel in toward the spine. Keep your gauze smooth and facing forward.

Exhale as you hinge at the hip and bend your upper body over your right leg. Extend your right hand over your right leg and rest where it lands comfortably (your thigh, shin, knee, or foot). Bring your left arm along your ear with your palm facing in. As you inhale slowly and deeply, feel your ribcage expand in all directions. Take several slow, deep breaths. Stretch your spine with each inhalation and allow yourself to go deeper with each exhalation.

Press your right hand into your right leg when you’ve gone as far as you can into the side stretch. Keeping your pelvis in place, rotate from the base of your spine. Keep your gaze in front of your left arm towards the sky. Rotate the abdomen first, and then extend it evenly up the spine to the crown of the head. Feel the intercostal muscles expand as you breathe into your left ribcage.

Rest in child’s pose before repeating on the other side. Parighasana can feel very different on each side. Remember to challenge yourself without pushing yourself. Incorporating this asana into a vinyasa on a regular basis will promote balance.