Lower back, hips, knees and shoulders

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.

Ways to adjust it

• Reduce range
• Arm on hip if overhead provokes

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: Movement
• 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.