Ferrigno Fitness Yoga Yoga Runners Lunge • How To Do Runners Lunge

Yoga Runners Lunge • How To Do Runners Lunge

Summary: Yoga Runner’s Lunge is a classic pose that offers various health benefits. This posture, also known as Ashwa Sanchalanasana, helps stretch and strengthen muscles in the legs, hips, and thighs, improving balance, flexibility, circulation, digestion, and reducing stress and anxiety. It is a great pose for runners and non-runners alike, especially those who sit for long periods.

1. Alignment

Begin in Downward-Facing Dog. Step the right foot forward between the hands, aligning the right knee with the right ankle. Keep the left leg straight and strong, pressing through the heel. The left foot should be at a 45-degree angle with the heel grounded. Engage the core muscles, lifting the rib cage away from the hips. Roll the shoulders back and down, reaching the fingertips towards the floor. Lengthen through the spine, keeping the neck in line with the rest of the spine, gaze forward.

Avoid collapsing the chest or rounding the spine, keep the shoulders away from the ears, and ensure that the front knee stays in line with the second toe. If necessary, use blocks under the hands to bring the floor closer.

Breathe deeply and hold for five deep breaths, then step back into Downward-Facing Dog and repeat on the other side.

2. Modifications

If you have tight hips or a knee injury, you can modify this pose by placing a folded blanket or towel under the back knee or stepping the back foot further away from the front foot. If balance is an issue, place your hands on your hips or against a wall for support. You can also use blocks under the hands to increase balance and stability.

If you experience discomfort in the lower back, take a shorter step forward or come onto the fingertips. If you have high blood pressure or heart problems, keep the head lifted and gaze forward instead of looking up.

Remember that every person’s body is different, so listen to your body and modify as needed. Do not push yourself into pain or discomfort, ease into the pose gradually and only to your comfortable limit.

3. Benefits

The Yoga Runner’s Lunge offers numerous benefits for the body, mind, and soul. The physical benefits include:

  • Stretches the hip flexors, quadriceps, hamstrings, and groin muscles
  • Stengthens the legs, glutes, and core muscles
  • Improves balance and flexibility
  • Stimulates digestion, elimination, and circulation
  • Relieves menstrual cramps and back pain

Mentally, this posture helps reduce stress, anxiety, and depression by encouraging slow, deep, and rhythmic breathing. It also builds self-awareness, mindfulness, and inner strength, improving focus, and concentration.

Lastly, practicing this pose regularly can help you connect with your higher self and inner peace, fostering a sense of gratitude, compassion, and joy.

4. Variations

You can vary the Yoga Runner’s Lunge by adding some arm variations. For example:

  • Interlace the fingers behind the back and lift the chest toward the ceiling
  • Raise the arms overhead, keeping the palms facing each other
  • Bring the hands to prayer position at the heart center

You can also add some dynamic movements by moving in and out of the pose with the breath or flowing from Runner’s Lunge to other standing poses like Warrior 1 or 2.

5. Precautions

Although the Yoga Runner’s Lunge is generally safe for most people, there are some precautions to keep in mind:

  • If you have knee or hip injuries, avoid deepening the lunge or use modifications.
  • If you have high or low blood pressure, avoid looking up and keep the head level with the spine.
  • If you experience pain or discomfort, back off the pose.
  • If you are pregnant, consult a qualified yoga teacher before practicing this pose.

Always listen to your body, honor your limits, and be kind to yourself.


In conclusion, Yoga Runner’s Lunge is a simple yet powerful pose that offers numerous health benefits for the body, mind, and soul. It stretches and strengthens various muscles in the legs and hips, improving flexibility, balance, and circulation while reducing stress and anxiety. This pose is beneficial for runners, desk workers, and anyone looking to improve their overall well-being. Remember to align your body, modify as needed, and breathe deeply. Be patient and consistent in your practice, and enjoy the journey towards optimal health and wellness.

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Post