Yoga pose
Gate Pose is a kneeling side bend with one leg extended to the side. It gives a clear stretch through the side body and inner leg while asking you to stay organised through the pelvis and ribs.
Typical hold: 3 to 5 breaths per side
Timing: 3 steady breaths per side · 5 slow breaths per side · 2 rounds each side with 1 breath to come back upright between rounds
This pose is often more comfortable when you make it smaller than the picture in your mind. The extended leg does not need to be perfectly straight, and the side bend does not need to be deep. Think of creating length from the kneeling knee through the fingertips, then letting the shape grow from that.
If the side bend keeps turning into a forward slump, draw the top shoulder a little back and think of reaching the upper arm long past your ear rather than down toward the floor. That usually gives the ribs more space.
Place a folded blanket or mat pad under the grounded knee for cushioning and keep the pose smaller.
Keep the upper hand on your hip instead of reaching overhead if the shoulder or ribs feel crowded. Focus on lengthening both sides of the waist first.
Keep a soft bend in the straight leg if the hamstrings pull strongly or the pelvis starts to tip awkwardly.
Keep the toes of the side leg on the floor and the heel closer to the body, then take a smaller side bend.
Use this if a fully extended leg feels too demanding on the inner thigh or hamstrings.
Sit in Easy Pose and place one hand to the floor beside you while the other arm reaches up and over.
Useful if kneeling is uncomfortable or getting weight onto one knee is not practical today.
Practise the side bend in standing with both feet grounded and the arms overhead or one hand on the hip.
A good option if getting down to the floor or rising back up is the main difficulty.
The classic version with the top arm reaching over the ear while the lower hand rests on the extended leg.
The upper hand rests lightly behind the head, which can help some people keep the chest open without overreaching.
From the side bend, the top arm may rotate and the chest may turn slightly upward, though this is best kept gentle.
Come out of Gate Pose and reduce the side bend or add more padding if the kneeling knee, inner thigh, side ribs or low back feels sharp or strained. Discomfort that does not settle once you are upright is a good reason to pause and get individual guidance before trying it again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
Either can work. Start with the toes pointing forward. If that twists the knee or makes the inner thigh feel pinched, turn the toes slightly up instead. Choose the position that lets the leg feel long and steady.
Add a folded blanket under the knee first. You can also keep the side bend smaller and check that the kneeling knee is roughly under the hip rather than drifting too far back. If kneeling still feels unpleasant, use a seated or standing side bend instead.
No. Let the lower hand rest anywhere on the thigh, shin or ankle where you can still keep both sides of the waist spacious. Reaching lower is only useful if the shape stays organised.
That usually means the extended leg is taking most of the sensation. Try bending that knee a little, lift up through the spine before leaning, and think of reaching the top arm away to create length through the ribs.
For most people, 3 to 5 slow breaths on each side is enough. If you are using it as part of a warm-up, one shorter round each side works well. If you want a steadier stretch, take two rounds and come upright between them.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
