Gate Pose Instructions
1. Kneel on the floor and extend your right leg out to the side.
2. Lean your torso to the right and place your right hand on the shin.
3. Extend your left arm over the top of your head, pointing your fingers in the same direction as the right toes, and gaze up toward the ceiling.
4. Stay in gate pose for 30 seconds to 1 minute and then repeat on the opposite side.
Keep the bent knee directly below the hip and press the opposite foot on the floor. Maintain your back flat and actively reach your left arm to the side. Breathe in as you release the pose, bring both arms up, and then switch sides.
From the Shop
The gate pose strengthens and stretches the oblique muscles, inner thighs, hamstrings, and the spine. This pose also helps to improve your flexibility and stimulates the thoracic and abdominal muscles and organs.
Knee, hip, back, or neck injury.
Preparatory, Complementary and Follow-Up Poses
Start in wide legged forward bend, wide angle seated bend or bound angle pose and then advance to gate pose. Follow-up with extended side angle pose or extended triangle pose.
Related Yoga Poses
Try these other yoga poses to relax and relieve stress and tension:
Warrior III pose
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