Parighasana (Beam or Cross-Bar Pose)- Posture, Alignment Benefits

April 24, 2018

In this posture, the body resembles the beam or bar, parigha, used to shut a gate. Parighasana gives a good lateral stretch to the pelvic region and trunk. It massages the abdominal muscles and organs, helping to prevent accumulation of fat.
1. Kneel on the floor with the ankles together, toes flat on the floor and the trunk upright
2. Mentally relax the whole body
3. Stretch the right leg sideways to the right, keeping it in line with the trunk and the left knee
4. Turn the right toes in slightly and rest the sole of the right foot on the ground
5. Raise the arms sideways at shoulder level so that they form one straight line
6. Move the trunk and the right arm towards the extended leg
7. Rest the right forearm and wrist on the right shin and ankle respectively, with the right palm facing upward
8. The right ear will then rest on the right upper arm
9. Move the left arm over the head and place the left palm on top of the right palm
10. The left ear will now touch the left upper arm
11. Make sure that the head and trunk face forward so the front of the body lies in one plane

  • Removes excess fat
  • Stretches the pelvic region and trunk
  • Massages the abdomen
  • Gives a good lateral stretch

This posture should be avoided if you suffer from back complaints.

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.