I love poses that stretch the side body so Gate Pose makes its way into my practice quite frequently. It’s also a good stretch for the hips, groin, and hamstrings. If this pose is tough on your knees you can fold up your mat to double it under your knee or place a towel under your knee as well.
Begin by sitting on your heels in a kneeling position.
Bring your knees hip width apart and come up onto the knees.
Step your right foot out to the side with the toes pointing to the right.
Inhale and lift both arms up above you.
As you exhale bend over to the right, gently resting the right hand on the right thigh or shin, avoiding the knee.
Hold for 30 seconds to one minute. To come out, inhale rising up to center and drawing the right leg in.
Repeat on the other side.
Deeply stretches the sides of the torso
Stretches the hamstrings and groin
Opens the shoulders
Strengthens the core muscles
Stimulates the abdominal organs