How to Gate Pose with a Physio Ball

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By Lori Newell
eHow Contributing Writer

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The gate pose is a great stretch for your waist, shoulder and chest. However it can sometimes be challenging if it is uncomfortable to bear weight on your hands or wrists. Another common problem with this posture is that students often stick their hips and buttocks backward, which pulls the body out of alignment and puts unnecessary stress on the knees and shoulders. Using a physio ball not only helps take pressure off the wrists, but also supports you in opening the hips and chest.

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Difficulty: Easy

Instructions

Things You'll Need:

Physio ball

Step 1

Sit on the floor next to the ball. Sit on your right hip and place the ball on the floor on your right side. Drape your right arm over the ball.
Step 2

Roll over the ball. Using your left foot, push into the floor and roll sideways over the ball. Roll over the ball enough so that your right hand comes to the floor to support you. Rest your head on your shoulder and relax your neck.
Step 3

Find the best leg position. Experiment with different variations of the pose to find the best stretch. Your right knee can be on the floor or out straight. You can leave your left foot on the floor or straighten the left leg.
Step 4

Find the best arm position. You can leave the right hand on the floor. The left arm can stretch over your head or be bent behind your back. You can also hold your left wrist with your right hand and gently pull on the left arm to increase the stretch.
Step 5

Hold the posture. Stay here for five to 10 deep breaths. Try to really relax your head, neck and body and let yourself be fully supported by the ball. Repeat on the left side.

Tips & Warnings

It may take some practice to be able to balance in this posture, as the ball will keep moving.
If you find it difficult, try not draping your arm over the middle of the ball, but more toward the front. This will decrease the side stretch so it will be easier to balance.
The larger the ball, the more challenging this posture is.

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