Runner's Lunge Pose

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Runner's Lunge

Runner's Lunge is a further modification of the Low Lunge, which is helpful in providing strength to the leg muscles.


How to: Runners Lunge

Begin with a standing position in which your feet are spaced hip's width apart. Now move your right foot forward into a lunge in which your right knee is bent and left heel is raised, yet actively stretching towards the floor. Bend your arms perpendicularly to your legs so that the right arm is forward and left arm is backward as though you are running.  Remember to keep your shoulders relaxed.

While exhaling, push from the front sole of the left foot to make your right knee straight, and raise the left knee to the buttock height. Keep actively shifting your arms opposed to your legs. Remain in this position for more than 20 seconds.

While inhaling, move your left leg downwards and to the back so that your right leg lunges forward and is now bent. This will complete one repetition.

Do more reps and keep on alternating the sides.


Benefits of Runner's Lunge

The yoga exercise of Runner's Lunge has many benefits to offer. Following are the major benefits listed:

  • Increases strength of hamstrings, quads and legs.
  • Stretches hips and glutes.
  • Provides instant energy and relaxation.
  • Calms the mind by relieving from tension, anxiety and depression.

For newcomers to yoga, Runner's Lunge is quite beneficial in improving the strength of the legs and their muscles. If you are new to this yoga, do not forget to keep the lunging knee aligned with the ankle so that the toes are pointing in the forward direction. Your hips should be square, and your torso centered.

The advanced yoga students or athletes will find the yoga exercise of Runner's Lunge helpful in increasing their running speed and endurance. You may deepen the pose by staying at every point more than the suggested duration. Also make sure that the transition from one movement to the other should is deliberate and with repetition, exudes grace and ease.

Avoid this yoga pose until you consult with your yoga teacher if you have the following conditions or ailments:

  • Leg injury
  • Medical history of thighs or buttocks injury

Be prepared to run faster and lighter as you master the Runner's Lunge.