Runner's Lunge
Utthita Ashwa Sanchalanasana
About This Pose
Runner's Lunge is a dynamic standing pose that creates a deep stretch through the hip flexors, groin, and hamstrings. With hands framing the front foot and back leg extended straight, this pose provides an accessible yet powerful stretch for the lower body. Popular with athletes and runners, this lunge helps counteract the repetitive motion patterns and muscle tightness that develop from running and cycling. The pose prepares the body for more intense hip openers and serves as an excellent transition in flow sequences. The grounded hand position provides stability while allowing practitioners to focus on the sensations in the hips and legs. Regular practice improves stride length and reduces injury risk for active individuals.
Step-by-Step Instructions
- 1
From Downward Dog step right foot forward
- 2
Place foot between hands
- 3
Align knee directly over ankle
- 4
Extend left leg straight behind
- 5
Keep left toes tucked under
- 6
Press through left heel
- 7
Hands flat on floor or on blocks
- 8
Frame front foot with hands
- 9
Square hips toward floor
- 10
Lengthen spine forward
- 11
Breathe into hip stretch
- 12
Hold 5-10 breaths and switch
Alignment Cues
- Front knee over ankle
- Back leg straight and energized
- Hips level and squaring down
- Spine long and extended
- Shoulders over wrists
- Core engaged for stability
Benefits
- Deeply stretches hip flexors
- Opens groin and inner thigh
- Stretches hamstrings of front leg
- Prepares for deeper hip openers
- Improves running stride length
- Releases tension from athletic activity
- Strengthens legs and core
- Increases lower body flexibility
Modifications
- Use blocks under hands
- Lower back knee to floor
- Narrow stance if needed
Variations
- Lower to forearms
- Lift back leg for more challenge
- Add twist reaching arm up
Cautions & Contraindications
Cautions
- Keep hands grounded for support
- Avoid bouncing in the stretch
- Back knee can lower if needed
Avoid this pose if you have:
- Acute groin strain
- Severe hamstring injury
- Hip labral tears
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
