Gate Pose

Obliques, HamstringsBodyweight

Side bend from a half-kneeling position to stretch the obliques, lats, and extended-leg hamstrings while boosting thoracic spine mobility.

How to do it

1Kneel upright with your hips stacked directly over your knees.

2Extend your right leg to the side, foot flat on the floor in line with your grounded knee.

3Reach your left arm straight overhead and place your right hand on your extended thigh.

4Side-bend smoothly to the right over your extended leg, feeling a deep stretch along your left flank.

5Return to the upright position and repeat on the opposite side.

Common mistakes

Letting your hips drift back during the bend, losing tension in the side body.

Pressing hard with your hand directly on the knee joint of your extended leg.

Collapsing your chest forward instead of bending strictly in the frontal plane.

Breathing

Inhale as you reach up overhead, then exhale smoothly as you side-bend.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.