Mobility · Yoga
Gate Pose
Gate Pose is a kneeling side bend with one leg extended to the side. It stretches the side of your torso and inner thigh while practicing controlled lateral movement.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel upright with your knees hip-width apart.
- Extend your right leg to the side with your foot supported on the floor, toes pointing forward.
- Rest your right hand lightly on your right thigh.
- Reach your left arm overhead.
- Bend your torso to the right over your extended leg.
- Hold the side bend for the chosen duration.
- Return your torso upright.
- Draw your right leg back into kneeling.
Form cues
- Breathe into your upper-side ribs.
- Keep your hips over your kneeling knee.
- Lengthen through your fingertips.
- Relax your shoulders away from your ears.
Common mistakes
- Collapsing onto the lower handSupport your torso with your trunk rather than pushing your weight into your thigh.
- Folding forwardKeep your chest facing forward as you bend sideways.
- Tilting the head backLook straight ahead if looking upward makes your neck tense.
Safety
Pressure on the kneeling knee can cause discomfort. Forcing a deeper bend or a wider leg position can strain your lower back or inner thigh.
- Use padding beneath your kneeling knee.
- Choose a leg width that lets your foot rest comfortably without forcing it flat.
- Stop short of pinching, sharp pain, or a pulling sensation around a joint.
If you have knee, hip, or back pain, use a smaller range or ask a physiotherapist about a suitable alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Knee Pad (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
Complete the hold on each side.