Parighasana

Parighasana combines twisting the torso and forward bending. This pose connects the upper and lower extremities and uses this connection to carry the twist into the spine and torso.

Anatomy

Look closely and you can see that there are several overlapping stories in Parighasana. First, it is a side bend that flexes the trunk over the leg. Second, it is a hip opener that stretches the muscles at the front of the bent leg pelvis. Balancing along a line between the straight and bent legs also teaches poise. Refine equilibrium by pressing the top of the bent-leg foot and the sole of the straight-leg foot into the mat. Remember that stability originates from the pelvic core, with the gluteals engaging on one side and the psoas contracting on the other. This produces a bandha across the pelvis, tightening the sacroiliac ligaments to create a “wringing” effect (known as ligamentotaxis) that grounds the pose. Engage the straight-leg quadriceps to extend the knee and the calf muscles to press the sole of the foot into the mat. Similarly, activate the bent leg side quadri- ceps and tibialis anterior to press the top of the foot into the floor. Actively pressing the feet into the floor creates a strong foundation, which connects the bones of the legs to the pelvis, stabilizing it.  

BASIC JOINT POSITIONS  

• The straight-leg hip flexes and externally rotates. 
• The knee extends. 
• The ankle plantar flexes. 
• The bent-leg hip extends and externally rotates. 
• The bent-leg knee flexes.
• The ankles plantar flex. 
• The trunk laterally flexes. 
• The shoulders flex, abduct, and externally rotate. 
• The elbows extend. 
• The forearms are pronated.