Movement · Sideline Series
Gate Pose
The Work · Move 8 of 19 · hold each side
Why this one
A kneeling side stretch that reaches what a standing bend can’t — the deep waist and the space between the ribs — with the floor to support you.
How to do it
Kneel on one knee and extend the other leg straight out to the side, foot flat. Rest the bottom hand down the extended leg and sweep the top arm up and over into a deep side bend. Switch sides.
Keep in mind
Keep your chest open toward the ceiling — don’t roll 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? →