Ferrigno Fitness Yoga Runners Lunge Yoga – Yoga Runners Lunge Variations

Runners Lunge Yoga – Yoga Runners Lunge Variations

Summary: Runners lunge yoga is a popular pose among runners and yoga enthusiasts that provides multiple benefits for the body. The pose help improves flexibility, strength, balance and core activation.

1. How to do Runners Lunge Yoga

Begin by standing at the top of your mat, with your arms at your sides, and take a deep breath. Step the right leg forward into a lunge position with the knee at 90 degrees over the ankle. Lower the left knee down onto the floor. Place your hands on the mat so that they are framing your right foot, then lift your chest and gaze forward.

Press down through the top of your left foot, drawing your thigh muscle toward your hamstrings while lengthening your spine. Take deep breaths as you hold the pose for 30 seconds to 1 minute. You can repeat the pose with the other leg before concluding.

It’s important to keep your knee directly over your ankle and to press down through your feet to protect your knee joint. If you’re new to yoga or having trouble maintaining the pose, use blocks under your palms to ease pressure on your hips.

2. Benefits of Runners Lunge Yoga

Runners lunge yoga provides numerous benefits to your body. Some of which are:

Improves flexibility: this pose stretches the hamstrings, hips, and quadriceps, improving flexibility in these areas.

Strengthens the core and legs: The lunge position engages your thighs and glutes strengthening them. The pose also challenges your core muscles to maintain stability.

Stretches hip flexors: regular runners lunge yoga practice helps to provide openness in the hip flexor muscles, which can often be tight in runners.

3. Modifications of Runners Lunge Yoga

Due to individual physical differences like strength or injury history, you may need some modification when practicing runners lunge. Here are some modifications that would help you practice the pose safely:

Use a block: If you have tight hamstrings, placing your hands on a block to bring the floor closer to you. This allows you to focus on getting deeper into the stretch without compromising your form.

Adjust your lower body position: If you feel unstable during the pose, adjust the position of your feet. You can step your back foot further behind you if it feels more comfortable, however, this will change the sensation of the pose around the hip area.

Protect your knee: If you have knee pain, you can take a blanket or a folded mat and place it underneath your back knee to provide more cushion.

4. Precautions while Practicing Runners Lunge Yoga

Although runners lunge yoga is safe for most individuals, there are some precautions to keep in mind to avoid injury:

Avoid if you have an injury: If you have a severe knee injury or ankle injury, it’s best to avoid doing the pose altogether or modify by using props, chairs, or walls.

Elevate your rear foot: elevating your rear foot can increase the intensity of the pose but can also cause unnecessary strain on the knee joint.

Do not force the stretch: Flexibility takes time to build, avoid pushing yourself too far in the pose. Take it slow and listen to your body.

5. Combining Runners Lunge Yoga with Cardiovascular Exercise

Combining runners lunge yoga with cardiovascular exercise or running can be really beneficial for runners and fitness enthusiasts. It helps to improve overall body performance and prevent injury. You can seamlessly incorporate this pose in your pre-run routine. This will help activate your hip flexors, activate your glutes, prepare and stretch your muscles before you start your run.

You can also do the pose post-run as a way of stretching out your tight quads and hip flexors. Practicing runners lunge yoga following high –intensity exercise will enhance muscular recovery and restore your body’s natural balance.


In conclusion, Runners lunge yoga is a great yoga pose to incorporate into your routine. It not only increases flexibility, strength, and balances but also stretches your hip flexors. By following the proper techniques and allowing modifications where necessary, Runners lunge yoga is safe for most individuals to practice. Remember to listen to your body, practice slowly, protect your knees, and avoid forcing yourself during the pose.

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