Pose of the month - Parighasana

Parighasana (gate pose) - aims to lengthen the lateral sides of the body, an area that's commonly overlooked or neglected, while also working on alignment and stability.  

This deep side bend is often taught in beginner classes as it's great preparation and helps establish the foundations for standing poses like Utthita Trikonasana (triangle pose) and Utthita Parsvakonasana (side angle pose).

By keeping an even length along the left and right sides, and the chest open and turning up, we strengthen and lengthen the whole spine and body without compressing or straining across the abdomen. 

Basic Instructions: kneel on the floor and take your right leg straight out to the side, ensuring the heel remains in line with the left knee. Stretch both arms out at shoulder height. Keep the buttocks pressing forward and the left shin and knee pressing into the floor to stabilise. Reach and lengthen out toward the right side (similar to Utthita Trikonasana - triangle pose) and place the right hand on the shin. Stretch the left arm up and over the head, towards the right foot. Keep the chest open and turned up towards the ceiling and hold for at least 30 seconds. Come up and go to the other side - to repeat.  

Tip: Ultimately the toes of the straight leg should be down on the floor but it's OK to keep them pointing up at first.