This version of Gate Pose helps to stretch one hamstring at a time as well as elongate the sides of the torso.
- From Lifted Straddle, lower your hips back to the floor and bend your right knee, pulling your heel close into your tush.
- Lift your hips off the floor slightly and bring your left arm underneath, clasping around your right ankle. Lower your hips back to the mat.
- Spiral the chest toward the ceiling as you fold your torso over your left thigh. Reach your right arm overhead and hold onto your left toes if you can.
- Enjoy this stretch for five breaths.
If Bound Gate is too difficult, here are details on how to do Beginner's Gate.