Gate
Maya - Pose Assistant
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Benefits
Gate Pose is a kneeling side bend that deeply stretches the side torso, spine, hamstrings, and adductors of the extended leg. It opens the shoulders/chest, stimulates organs, and improves spinal flexibility.
Practice Guide
Kneel on floor. Extend right leg straight out to right side, foot flat on floor (or inner edge down), toes pointing forward or slightly out. Left knee stays under left hip.
Inhale, reach left arm straight up alongside left ear.
Exhale, side bend torso to the right over extended right leg. Slide right hand down right shin/ankle OR place right fingertips/palm on floor/block inside right leg.
Keep chest open, rotating slightly towards ceiling. Reach actively through left fingertips.
Feel stretch along left side body. Gaze forward, up towards left hand, or down.
Hold, breathe. Exit: Inhale, lift torso back upright. Bring right knee back. Repeat left.
Modifications
Place hand of bottom arm (right arm in description) on a block or the shin instead of reaching for the floor.
Keep top hand (left arm) resting on hip.
Look down or forward if gazing up strains the neck.
Place padding under the kneeling knee.
Safety Notes
⚠Knee injury (use padding for kneeling knee, avoid if painful)
⚠Serious shoulder injury (modify top arm position)
⚠Neck injury (keep head neutral, avoid looking up if strained)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.