Kaelie Harris • Doula and Yoga Instructor • Huntsville, AL
Gate pose is a great side body stretch and feels amazing in pregnancy. To get into gate pose, start upright on your knees, with the thighs at a 90 degree angle to the shins. Take the right leg out to the side, toes pointing toward the front edge of the mat. Bring the arms to a t shape and bring the right hand lightly to the right leg, reaching the left arm up overhead. There are many ways to modify this pose to fit your needs. To get deeper into this stretch, you can place the right hand on the floor and bring the left hand around to the right hip, opening the chest. For a less intense stretch, keep the right hand higher on the right thigh. Be careful not to put too much weight in the right hand. You do not want to push on the knee joint. Keep the hands light and always make sure to listen to your body.