Gate Pose

How to

1. Begin in a kneeling position with your torso upright, ensuring your knees are hip-width apart.
2. Extend your right leg out to the side, keeping the foot flat on the ground and toes pointing forward.
3. Inhale and lift your arms out to the sides at shoulder height, palms facing down.
4. Exhale and lean your torso to the right, placing your right hand down on your right leg, either on the thigh or shin, avoiding the knee joint.
5. Reach your left arm over your head, extending through the fingertips, and keep the arm in line with your left ear.
6. Ensure your chest remains open and facing forward, avoiding any collapse in the torso. Engage the core muscles gently.
7. Maintain a soft gaze (drishti) either forward or slightly upward, depending on your neck comfort.
8. To exit, inhale and lift your torso back to the starting position, bringing both knees together. Repeat on the opposite side.

Benefits

• Stretches and strengthens the oblique muscles, enhancing side-body flexibility.
• Expands the intercostal muscles, improving respiratory capacity and breath awareness.
• Stimulates digestion and helps relieve minor backaches by stretching the spine.
• Promotes mental focus and calms the mind, reducing stress and tension.
• Enhances balance and coordination, grounding the practitioner through stable foundation.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher