Runner's Lunge (Anjaneyasana)
- elisha st denis
- Mar 26
- 2 min read
Updated: Apr 2
Runner's Lunge is an active standing lunge that stretches the hip flexors and groin while building strength in the legs. It's a transitional pose that appears frequently in Vinyasa flows, connecting standing poses to the floor. Despite its simplicity, it's incredibly effective for releasing tension in the hips, especially for those who sit for long periods.
How to Practice Runner's Lunge (Anjaneyasana)
From a Forward Fold, step your right foot back into a lunge.
Lower your right knee toward the mat or hover it just above.
Stack your left knee over your left ankle at a 90-degree angle.
Place your fingertips on the floor on either side of your front foot (or on blocks).
Draw your shoulders back and lengthen through your spine.
Press your front foot into the mat and your back toes into the mat.
Hold for 5 breaths, then switch sides.
Modifications & Variations
Back knee down: Lower your back knee to the mat to reduce the intensity and give the hip flexor a gentler stretch.
Hands on blocks: Use blocks under your hands if the floor feels too far away.
Arms overhead: Sweep your arms overhead for a deeper hip flexor stretch and to open the chest.
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