Side body

5 Gate Pose variations, from gentlest to strongest

Also called parighasana, gate stretch, kneeling side bend.

A side bend over one extended leg, reaching the side of the body between the ribs and the hip. Seated versions remove the kneeling demand entirely.

Start here

The list runs from the most supported version to the most demanding. Gate Pose: Seated Chair is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.

Every version in the library

1. 1 · Spinal Mobility · 30 to 60 seconds

   Gate Pose: Seated Chair

   The most accessible lateral stretch: a seated side bend that gently opens your side body with no kneeling demand, suitable for everyone.

   Make it work for you: Reduce range. Arm on hip if overhead provokes

2. 2 · Spinal Mobility · 30 to 60 seconds

   Gate Pose: Short Extended Leg

   A shorter extended leg reduces the intensity of the stretch, making lateral mobility work more manageable while still targeting your side-body tissues.

   Make it work for you: Block. Chair. Blanket

3. 3 · Spinal Mobility · 30 to 60 seconds

   Gate Pose: Movement

   Flowing gently in and out of the side stretch mobilises your side body and spine with rhythm and breath, never holding long enough to strain.

   Make it work for you: Smaller range. Chair. Blanket under knee

4. 4 · Spinal Mobility · 30 to 60 seconds

   Gate Pose: Block Under Hand

   A block under your hand reduces the side-bend depth, making this lateral stretch more accessible while still improving side-body flexibility.

   Make it work for you: Chair. Arm on hip

5. 5 · Spinal Mobility · 30 to 60 seconds

   Gate Pose: Classic

   A kneeling side bend that stretches your lateral chain: the muscles along the side of your body, improving lateral flexibility and reducing one-sided tightness.

   Make it work for you: Block. Short stance. Chair

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.