Gate Pose

Bend sideways, not forwards

The usual way Gate Pose goes wrong is that the chest tips forward over the straight leg, which turns the side bend into a twisted forward fold. Imagine your back against a wall, or a pane of glass in front and behind you, and bend straight to the side. A shorter side bend with the chest open is the pose; how low the hand goes matters much less.

How to do Gate Pose

• Kneel upright with the knees hip-width apart and a folded blanket under them
• Extend the right leg out to the side, in line with the left knee, with the right foot flat or the toes pointing forward
• Keep the left hip stacked over the left knee
• Breathing in, reach the left arm up beside the ear
• Breathing out, slide the right hand down the right leg and bend to the right, reaching the left arm over the head
• Hold for 5 to 8 breaths, come up on an in-breath and switch sides

Variations

• Hands on the hips for a smaller side bend
• Bottom hand on a block instead of the leg
• Extended leg with the sole of the foot flat for more ankle stability, or toes pointing up for more hamstring stretch
• Kneeling on a thick blanket or a folded mat if the knee is sensitive

Making it work for you

Pad the kneeling knee well, or try a standing side bend instead if kneeling is painful. Keep the gaze forward or down if looking up strains the neck. Bend the extended knee slightly if the hamstring or back of the knee pulls. Ease off with a recent rib, shoulder or groin injury.