门闩式

门闩式/Gate Pose/ 门闩式/Gate Pose/

门闩式/Gate Pose/Parighasana

主要步骤：
①跪立地面，大腿、上身直立；②向左伸直左腿与躯干呈一线，左膝向上，双臂伸开平衡于地面；③呼气，上身及左臂向左弯与左腿呈一线，左前臂置于左小腿上，左掌心向上；④右臂伸展绕过头右侧，右掌心向下与左掌相合；⑤上身保持与左腿呈一线（不要向前倾）；⑥保持上述姿势，正常呼吸；⑦重复上述动作做另外一侧。
瑜伽功效：
①强健脊椎及脊椎旁侧肌肉。②按摩腹部及盆腔器官。③强健各肌肉及手脚趾关节。④强健肾上腺、胰岛及性腺。⑤舒展及扩张胸、肺侧部。⑥减少腰、腿脂肪。
瑜伽理疗作用：
①中、下部背痛。②消化系统（胃、肝、腰、肠部）疾病。③泌尿生殖系统（肾、膀胱、子宫、前列腺）失调。④关节炎。⑤糠尿病、哮喘及性功能失调。⑥腰、腿肥胖。⑦腿部无力。

Levels: All Levels
Category: Standing Pose, Forward Extension, Twist

Parigha = the cross beam of a gate.

Organizing the pose
• Sit back on the heels with the knees and ankles together in Vajrasana (Thunderbolt Pose).
• Press the shins down and lift the hips up.
• Fully extend the right leg out to the side with the leg and foot turned out perpendicular to the plane of the legs. Bring the toes to the floor. Keep the left thigh vertical.
• Inhale and bring the arms out to the sides at shoulder height.
• Exhale, stretch the right thigh back, bring the back of the right hand to the top of the thigh and reach both sides of the trunk and both arms out over the right leg.
• Reach both arms out to the foot and both palms towards each other.
• Hold the position for several breaths.
• Press down through the back shin, inhale and come back up.
• Exhale and sit back on the shins in Vajrasana (Thunderbolt Pose).
• Repeat on the opposite side.