How To Do Runner’s Lunge on Forearms

By: Chris Freytag, CPT

Chloe Freytag demonstrating a Runner's Lunge on Forearms Yoga Pose wearing blue yoga pants.

Runner’s Lunge on Forearms provides a deep stretch for the hips, hip flexors, groin and legs. If you learn how to do Runner’s Lunge on Forearms you will have a simple pose that anyone can perform to open your hips and release any tension in your hip area.  The basic Runner’s Lunge is less intense, keeping your hands on the floor. By placing your forearms down in this pose the stretch is deeper.

Lunge poses in a yoga practice are often repeated many times. Runner’s Lunge on Forearms is one of these. Much of what people search out in yoga is accomplished in this one pose. Hip pain and tightness tops the list of complaints when it comes to tight areas on the body. Stretching the hip flexors doesn’t come easy and there are not as many poses available for this as there are for something like tight hamstrings. Runner’s Lunge on Forearms allows you to rest your forearms on the floor so that the legs aren’t working as hard as other lunges, like Crescent Lunge, and you are able to sink the hips deeper into the stretch to achieve greater benefits.

As you start Runners Lunge on Forearms try to release the hips into gravity. Many people make the mistake of trying to use their leg muscles to hold the hips ups. It is important to let go and release your hips so that you can experience a deep stretch. Runners Lunge on Forearms is a remarkable stretch that everyone can enjoy.

For other ideas to loosen tight hips try our blog:

6 Poses To Relieve Tight Hips

Here are the steps to performing Runners Lunge:

1) Begin in a plank position with hands directly below shoulders.

2) Step your right foot forward to the outer edge of your mat next to your right pinky finger.

3) Lower your forearms inside your right foot and relax through your hips and back.

4) Breathe and hold for 30 seconds. Switch sides.

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