Lower back, hips, knees and shoulders

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.

Spinal Mobility30 to 60 seconds

Ways to adjust it

Block
Short stance
Chair
Blanket under knee
Arm on hip
Chair version

Other ways to do this movement

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

Gate Pose: Block Under Hand
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.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.