Day 12 of 30 Days Yoga With Matr3Moni Challenge: Gate Posture

Gate posture isn’t one of those well known posture, although it is a great beginners level practice posture. Unless you are going to classes or digging deeper into the yoga lifestyle it can be quickly overlooked. What I love about this posture is how fun it is to do. It’s a great mix of stretch and smaller scaled balance.


  • Great for balance
  • Stretches the calves, hamstrings, spine.
  • Opens the side of body, chest and shoulders.
  • Stimulates the lungs and the abdominal organs.

How to achieve Gate posture:

  1. Come onto a kneeling position with your thighs perpendicular to the floor and your hips over the knees.
  2. Straighten your right leg as you extend it out to the right side, keeping the knee and ankle in line with your right hip and left toes into the mat.
  3. Turn your right toes forward so that the right foot is parallel to the side of your mat.
  4. Inhale and reach your left arm up next to your left ear as you look towards your finger tips.
  5. Exhale and lean your torso to the right, stretching the left arm over your head. Let your right arm come down and rest on your right leg.


  • Place a blanket under your knees if they are sensitive.
  • Be careful not to place a lot of weight in the hand that is resting on your leg.
  • Avoid this pose if you have a knee, hip, or shoulder injury.
  • If you have a neck injury, do not turn your face up, but keep looking ahead.
  • There are many variations of this posture and can be changed based on any health issues you may have.

If you’re looking to practice Child’s Posture, other basics postures or you want to go through a longer sequence, check out my YouTube channel. Follow along with the challenge on Instagram. Show how this posture works for you and post your challenge photo. Make sure to use the hashtags #yogawithmatr3moni #yogachallengewithmatr3moni

If you are interested in one-on-one sessions to learn more about your body, gaining flexibility, and creating a healthier lifestyle by adding yoga you can make an appointment with Matr3Moni.

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