StandingBeginner
Runners Lunge
Utthita Ashwa Sanchalanasana
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About This Pose
Runners Lunge is a dynamic, active lunge position that stretches the hip flexors and hamstrings while building leg strength and stability. With hands on the floor framing the front foot and the back leg extended, this pose is excellent for athletes, runners, and as a transitional pose in flowing sequences.
Step-by-Step Instructions
- 1
From Downward Dog, step right foot forward to the outside of right hand
- 2
Keep the back leg straight and active
- 3
Press through the back heel
- 4
Frame the front foot with both hands
- 5
Lift the chest and lengthen the spine
- 6
Hold for 5-8 breaths
- 7
Switch sides
Alignment Cues
- Engage both legs actively
- Lengthen through the spine
- Keep shoulders away from ears
- Ground through all four corners of front foot
Benefits
- Strengthens legs and core
- Stretches hip flexors and hamstrings
- Improves balance and stability
- Enhances mobility for running and sports
- Builds foundation for deeper lunges
Modifications
- Drop the back knee to the floor
- Use blocks under the hands
Variations
- Add a twist toward the front leg
- Flow through transitions
Cautions & Contraindications
Cautions
- Avoid locking the back knee
- Keep the neck long and relaxed
Avoid this pose if you have:
- Ankle injury
- Knee pain
Quick Facts
Primary Focus
hipsSecondary Focus
hamstringscore
Suggested Hold
30 seconds
Tags
lungestrengthmobilityhips
Equipment
yoga mat
