Baddha Parivrtta Parighasana Image Credit: Asghar Khan/Gulf News

Baddha means locked or bound, parivrtta means revolved and parigha means a gate latch. Hence Baddha Parivrtta Parighasana, or the Bound, Revolved Gate Pose, requires a good level of flexibility, as the torso is twisted completely in the opposite direction in the final position. Baddha Parivrtta Parighasana helps overcome the fears and limitations of the mind. This posture gives the practitioner a better sense of coordination and balance.


  • Sit on your knees, with your hands by your side.
  • Extend your left leg to the side. Keep your left foot parallel to your right knee. Stretch your arms out to the sides, palms facing down.
  • Twist your body to the left, placing your right hand on the floor behind the left leg, in line with the knee. Stretch your left arm upwards.
  • Fold your left arm around your back, rotating from the shoulder. Take your right hand off the floor and take hold of your left wrist with your right hand. Fix your gaze upwards.
  • Hold the final posture for up to a minute. Repeat on the other side.


  • Strengthens and stretches the leg muscles.
  • Increases mobility in the hips and the spine.
  • Opens the chest and expands the lungs, improving breathing.
  • Stimulates and cleanses the abdominal organs.


Do not practise this posture if you have a back or a spine injury.


Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.