StandingBalance
Runner's Lunge Pose
Utthita Ashwa Sanchalanasana
A deep low lunge with the back knee hovering above the floor, hands framing the front foot, creating a strong hip flexor stretch and leg engagement.
- ·Stretches hip flexors
- ·Strengthens legs
- ·Improves balance
Instructions
- 1From Downward-Facing Dog, step your right foot forward between your hands, stacking the right knee over the right ankle.
- 2Keep the back left leg straight and strong, pressing through the ball of the left foot with the heel lifted.
- 3On an inhale, rise up and lift both arms alongside your ears, palms facing each other.
- 4Firm the outer left hip in and draw the tailbone down to stabilize the pelvis and protect the lower back.
- 5Engage the core, lengthen through the crown of the head, and keep the front knee tracking over the middle toe.
- 6Hold for 5 breaths, then exhale and step back to Downward Dog before practicing on the second side.
Contraindications & precautions
- ⚠High blood pressure or heart conditions — hold the arms at hip height or in Anjali Mudra at the chest instead of overhead.
- ⚠Lower back pain or lumbar instability — engage the core firmly and reduce the height of the arms to avoid overarching the spine.
- ⚠Hip flexor injury or tight groin — shorten the stance and avoid forcing the pelvis into a deep tilt.
