Movement · Evening Wind-Down
Kneeling Gate Pose
The Work · Move 4 of 9 · ~30 sec each side
Why this one
A kneeling side-bend that opens the whole side body — the waist, ribs, and hips — making length and space to breathe as the day winds down.
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? →