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 in the front of the body and that is what you see in the mirror. As a result, the side of the body 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 (Door Pose), the side of the body is the focus. This intense side stretch gets its name from its shape, which resembles a bar used to close a gate. Since this pose allows for a full expansion of the lungs by opening the side ribs, it is a gateway to better breathing. It helps tone your waist by stretching your abdominal obliques and can help provide stability to your lower back by stretching the deep muscles in the back of your 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 up the hips and creates length in the sides. It can also transform your breath because now you can become aware and feel the breath on the side of your body.

This pose also provides a great stretch for the intercostal muscles that are located between the ribs. These muscles are often neglected and tight, leading to postural problems. The rib cage 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 an excellent preparation for Parighanasana. Place your hands on your rib cage as close to your sides as possible while lying on the floor with your knees bent. Become aware of the flow of breath under your hands. Close your eyes. Feel how your rib cage expands outward as you inhale. Feel your ribs fall inward as you exhale. Stay here for several breaths, focusing on the expansion and release of 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 in cow and then exhale and arch your back up into cat position. Next, exercise your body by moving from child pose to downward-facing dog, synchronizing your breath 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 apart, press the tops of your feet, toes, and glitters into the blanket. Stretch it along your spine to the top of your head as you inhale. As you exhale, establish a firm foundation through your lower legs and knees.

Keep your right knee and upper right 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 shine into the blanket.

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

Exhale as you hinge at the hips and curl your upper body over your right leg. Extend your right hand over your right leg and rest where it lands comfortably (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 rib cage 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 toward the sky. Rotate your abdomen first, then spread it evenly down your spine to the top of your head. Feel your intercostal muscles expand as you breathe into your left rib cage.

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