Parighasana

Preparation

Sit in Vajrasana. Come up onto your knees. Inhale, exhale, and relax.

Getting into position

Extend the right leg straight out to the side with the sole (bottom) of the foot flat on the floor. Keep the extended leg, the kneeling leg, and hips all in-line with each other. Place right hand on the right thigh. Exhale. Inhaling, raise the left arm straight overhead (palm facing in). Exhaling, bend the torso to the right, gently sliding the right hand down the extended leg. Keep the left hip over the left knee, the left inner arm alongside the left ear and the shoulder blades down. Look up at your left hand. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, lift the torso upright, sliding your right hand to the hip. Exhaling, lower the left arm, and slide right leg back to kneeling position. Inhale, exhale, and relax. Repeat on the other side.