Parighasana (Beam or cross-bar pose)

By Himanshu JoshiYogaBeam or cross-bar pose, Parighasana, Parighasana (Beam or cross-bar pose), yoga asana

In Sanskrit “Parigha” means “Cross bar”, “Asana” means “Posture”.  The English name is “Gate latch pose”.


Position : Sitting

Type : Lateral bending

Spiritual Awareness : Ajan Chakra.
Physical Awareness : Lateral stretch, balance and coordination of the body.

Dosha Suitability : Pita

Introducery Asanas : Trikonasana, Upvistha Konasana. Virasana, Supta Padangusthasana



  1. Kneel on the floor with the ankles together, toes flat on the floorand the trunk upright.
  2. Mentally relax the whole body. Stretch the right leg sideways to the right, keeping it in line with the trunk and the left knee.
  3. Turn the right toes in slightly and rest the sole of the right foot on the ground.
  4. Inhale, raise the arms sideways at shoulder level so that they form one straight line.
  5. Exhale, move the trunk and right arm towards the extended leg.
  6. Rest the right forearm and wrist on the right shin and ankle respectively, with the right palm facing upwards.
  7. The right ear will then rest in the right upper arm.
  8. Move the left arm over the head and place the left palm on top of the right palm.
  9. The left ear will now touch the left upper arm.
  10. Make sure that the head and trunk face forwards so the front of the body lies in one plane.
  11. This is the final position. Breathe normally.
  • Remain in this pose for as long as is comfortable, up to one minute.
  1. Come back to the upright position.
  2. Bend the right leg and kneel on the floor, keeping the ankles together in the starting position.
  3. Repeat the pose on the other side and hold the final position for an equal length of time.


Follow-up Asanas: Parivrtta Janu Sirshasana, Parsvakonasana.

Spotlight Effects: Lateral stretch, balance and coordination of the body.


Physical Benefits: 

  1. The posture gives a good lateral stretch to the pelvic region and trunk.
  2. It massages the abdominal muscles and organs and prevents the skin around the abdomen from sagging and also improves circulation.
  3. Makes the spine flexible.


Therapeutic Benefits:

Stretches the muscles joining the ribs helping in lung expansion thus increasing the capacity of deep breathing. Thus helps asthma patients.


Precautions and Contraindications:

  1. High blood pressure.
  2. Knee injury.

Get in Touch…

Addresss: Himalayan Yoga Ashram, Himalayan Yoga association, Gulab Nagar, Tapovan, Rishikesh, 249137, Uttarakhand
Contact no. : +919760206223
Email Id: [email protected]

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