Lower back, hips and shoulders

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.

Ways to adjust it

• Chair
• Arm on hip

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Gate Pose: Classic
• Gate Pose: Movement
• Gate Pose: Seated Chair
• Gate Pose: Short Extended Leg

Before you try it

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.

From the clinically authored Vinys movement library.