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Runners Lunge

Runners Lunge is a hip strength and stability pose. It strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin. It’s a great warm-up pose to practice before dropping into deeper into the psoas in Low Lunge and Lizard. And is a good prep pose for other standing postures, including High Lunge, Side Lunge.

RUNNERS LUNGE BENEFITS

  • Strengthens the knees, quads, glutes and hips.
  • Stretches the ankles, calves, hamstrings, hip flexors and groin.
  • Prepares the body for deeper hip openers.

CATEGORY

SKILL LEVEL

  • Beginner

INSTRUCTIONS

  • Set-Up

    Start in Downward Dog.

  • Action

    Take a deep breath in. Exhale, step your right foot in between your hands in Runners Lunge.

  • Refinements

    Check that your front knee doesn’t come forward over your ankle and that your toes and knee point straight ahead. Check that your feet are hip-width apart and not on a tightrope. Look down at the mat to straighten your cervical spine. And press back through your left heel to straighten your back leg.

  • Duration

    Hold the pose for 3-5 deep breaths on each side.

CONTRAINDICATIONS 

  • Avoid this pose if you have a foot, ankle, knee or hip injury.

MASTER RUNNERS LUNGE

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