Movement · Standing Balance
Kneeling Gate Pose
The Work · Move 8 of 11
Why this one
A kneeling side-bend that opens the whole side body — the waist, ribs, and hips — a long, lovely stretch to balance out all the standing work.
Hold 30–45 sec each side
Breath — Slow, relaxed breathing
How to do it
Kneel tall, then extend one leg straight out to the side, foot flat on the floor. Rest that same-side hand lightly on the extended leg and sweep the other arm up and over into a long side-bend, reaching out over the leg. Come back to center, and switch sides.
Keep in mind
Reach up and out through the top arm — lengthen, never collapse into it. Keep the hips pressing gently forward.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →