utthita (raised) + ashva (horse) + sanchalana (movement) + asana (pose)
Ready? Set! Go! Beginner-friendly Runner´s Lunge is part of the traditional Sun Salutation sequence (often used as a transition pose from High Lunge to Plank), but it´s a great pose in its own right as it tones the lower body, opens the hips, & targets the legs. Make sure that you´ve warmed up your body beforehand, maybe with some Downward & 3-Legged Dogs, Standing Forward Folds, & Crescent Lunges. If you´re aiming for a gentle approach to your practice, consider entering into the pose from Tabletop & moving your leg forward; if you want to challenge yourself by stepping backwards into the pose, start in Mountain. Afterwards, you can treat your body to Boat Pose (full or half), Wind Release Pose, Cow Face Pose, & some Supine Spinal Twists. There are several variations to this pose if you wish to challenge yourself: you can bring yourself upright, placing both hands on your bent thigh, raise your arms upwards, or bring your hands into anjali mudra in front of your heart. Remember that one size doesn't fit all, & our bodies are all different: some of us will have no problems placing our palms on the mat, others just our fingertips, while others will need to use a block to form that straight spine. Whether you incorporate Runner´s Lunge into a dynamic sequence or into your cool down (where you hold the pose longer), you´ll feel like the winner you are.
Benefits:
strengthens & aligns the legs (hamstrings, IT bands (lateral thighs), quads, & buttocks)
opens the hip joints in extension & flexion
builds strength in the ankles
with regular practice can reduce the risk of knee injury
stretches the spine
opens the chest
massages the digestive organs, so helps with digestion
therapeutic for sciatica
beneficial for women with menstrual pain & cramps.
Remember: that your bent front knee creates a right angle, & that your knee should be positioned directly above the ankle. If you feel excessive weight in the front knee, shift your weight to the hip. Also, if your back is rounding, use blocks in order to help you create a straight, neutral spine.
Props: placing your hands on blocks will help make the pose more accessible for those yogis who don´t have sufficient strength, flexibility or balance - or are expressing the pose with a rounded back. The pose can be expressed upright, using a chair as support for the hands; in this, there can be less of a bend in the front knee.
Modify or avoid Runner´s Lunge if you
have any ankle, knee, hip, or low back pain
experience problems balancing
a particularly weak lower body
suffer from severe arthritis
lack Breath Body Awareness
are pregnant (because of the abdominal pressure).
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