Gate

Kneel upright on the mat with your hips over your knees, cushioning the kneeling knee on a folded blanket for comfort and joint protection.

Extend your right leg straight out to the side, pressing the sole of the right foot to the floor with the toes turned slightly forward.

Rest your right hand lightly on your right leg and sweep your left arm up alongside your ear.

Inhale to lengthen tall, then exhale and arc your torso and left arm over toward the right leg, bending sideways while keeping your chest open.

Keep your lower belly drawn in so the side bend lengthens your spine rather than compressing your lower back, and breathe into the stretched side for five breaths.

Inhale to rise back to upright, then switch and repeat on the other side.