Parighasana – Beam Or Cross-Bar Pose

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Parighasana - Beam Or Cross-Bar Pose, How to do Parighasana - Beam Or Cross-Bar Pose, Benefits of Parighasana - Beam Or Cross-Bar Pose, Precautions, & a note for yoga practitioners

Parighasana (beam or cross-bar pose) is a part of the advancd group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Parighasana (Beam Or Cross-Bar Pose)

  • Kneel on the floor with the ankles together, toes flat on the floor and the trunk upright.
  • Mentally relax the whole body.
  • Stretch the right leg sideways to the right, keeping it in line with the trunk and the left knee.
  • Tum the right toes in slightly and rest the sole of the right foot on the ground.
  • Raise the arms sideways at shoulder level so that they form one straight line.
  • Move the trunk and right arm towards the extended leg. Rest the right forearm and wrist on the right shin and ankle respectively, with the right palm facing upward. 
  • The right ear will then rest on the right upper ann. Move the left arm over the head and place the left palm on top of the right palm.
  • The left ear will now touch the left upper arm.
  • Make sure that the head and trunk face forward so the front of the body lies in one plane.
  • This is the final position.
  • Remain in this pose for as long as is comfortable, up to one minute.
  • Come back to the upright position.
  • Bend the right leg and kneel on the floor, keeping the ankles together in the starting position.
  • Repeat the pose on the other side for an equal length of time.
  • Practise once on each side.

Breathing pattern while doing Parighasana (Beam Or Cross-Bar Pose)

  • Inhale while raising the arms horizontally.
  • Exhale while bending to the side.
  • Breathe normally in the final position.

Parighasana (Beam Or Cross-Bar Pose) Benefits

  • This posture gives a good lateral stretch to the pelvic region and trunk. 
  • It massages the abdominal muscles and organs, helping to prevent accumulation of fat and sagging skin around the abdomen.

Parighasana (Beam Or Cross-Bar Pose) Precautions 

  • People with back complaints should not practise this asana.


  • In this posture, the body resembles the beam or bar, parigha, used to shut a gate.

Advanced Yoga Poses Series

Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Parighasana – Beam Or Cross-Bar Pose is one of the yoga poses classified as advanced yoga poses.

Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun SalutationPawanmuktasana SeriesPadmasana group of asanasforward bending yoga posesspinal twisting yoga posespostures for meditationinverted yoga poses, and balancing yoga poses.

Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.

List of Advanced Yoga Poses

  1. Poorna Bhujangasana – Full Cobra Pose In Yoga
  2. Koormasana – Tortoise Pose In Yoga
  3. Poorna Shalabhasana – Full Locust Pose In Yoga
  4. Poorna Dhanurasana – Full Bow Pose In Yoga
  5. Dhanurakarshanasana – Archer’s Pose In Yoga
  6. Prishthasana – Back Pose In Yoga
  7. Parighasana – Beam or Cross-bar pose In Yoga
  8. Chakrasana – Wheel Pose In Yoga
  9. Hanumanasana – Hanuman’s Pose In Yoga
  10. Brahmacharyasana – Celibate’s Pose In Yoga
  11. Grivasana – Neck Pose In Yoga
  12. Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
  13. Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
  14. Mayurasana – Peacock Pose In Yoga
  15. Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
  16. Moolabandhasana – Perineal Contraction Pose In Yoga
  17. Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
  18. Astavakrasana – Eight-twists Pose In Yoga
  19. Vrischikasana – Scorpion Pose In Yoga
  20. Eka Pada Sirasana – One Foot To Head Pose In Yoga
  21. Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
  22. Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
  23. Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
  24. Padma Parvatasana – Lotus Mountain Pose In Yoga
  25. Kashyapasana – Sage Kashyapa’s Pose In Yoga
  26. Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga


We hope you found this article on Parighasana – Beam Or Cross-Bar Pose useful. It covers how to do Parighasana – Beam Or Cross-Bar Pose, the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.

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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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