Part 3/8:
For the next flow, extend your right leg out to the side for a variation of Gate Pose. Align your right foot, knee, and hip in a straight line. Reach your left arm up and over, stretching through your side body and lengthening your left waist. To deepen this stretch, rotate your left arm down until your fingertips touch the mat, then come onto your right heel, lifting your toes.
Press your hips back towards your left heel while keeping a slight bend in the right leg as you deepen the hamstring stretch. You can crawl your fingertips further forward if it feels appropriate.