Runner’s Lunge is often found in Sun Salutations and in preparation for a class with many standing lunges. It helps develop stability and flexibility in the lower body and prepares it for the Warrior poses.  Runner’s Lunge also increases stamina and strength in the arms, back, hips and legs.

Start in Mountain pose and inhale into Upward Salute pose. Exhale into a standing forward bend. Place both hands on the floor and step the right foot back, placing the ball of the foot on the floor and keeping the right leg straight. The left foot is between the hands, which are shoulder-width apart, palms flat on the floor. The left knee is directly over the left ankle.  Look forward, keeping the chin parallel with the floor and extending the spine. Take a breath and while exhaling, soften the groin and let it sink toward the floor.

To exit, either step the left foot back to meet the right foot, and bring the body into Plank pose, or step the right foot up and bring the body to Standing Forward Bend.  Repeat on the other side.