Gate Pose

Technique

How to perform Gate Pose

1. Kneel on one knee and extend the other leg out to the side with its foot grounded.
2. Place one hand lightly on the extended leg and reach the other arm overhead.
3. Side-bend toward the straight leg without collapsing onto the lower hand or twisting the kneeling knee.
4. Return upright, bring the extended knee in, and change sides.

Programming relevance

Muscles involved