Lower back, hips and knees

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.

Ways to adjust it

• Block
• Chair
• Blanket

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: Seated Chair

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.