Runner's Lunge

Aśva Sañcalanāsana (raised knee)

Read what the gnome says

Runner's Lunge! From a lunge, lift the back knee off the floor, hands on both sides of the front foot. Front knee over the ankle, back leg strong, chest lifted. Breathe, then switch. Speedy little gnome.

Works on Hip flexors · Quadriceps · Hamstrings

How to do it

1. Step into a lunge and place the hands on the floor inside the front foot.
2. Sink the hips low and lengthen the back leg.
3. Lift the chest, breathe slowly and hold; switch sides.

Common mistakes

• Don’t let the front knee fall inward.
• Don’t round the back.
• Don’t dump the weight into the hands.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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