Lower back, hips and knees

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.

Ways to adjust it

• Smaller range
• Chair
• Blanket under knee

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Gate Pose: Seated Chair

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: Classic
• 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.