Runners Lunge & Other Stuff

Yesterday I rambled on about the importance of stretching for runners. I promised a sequence for just that purpose. Here it is. Be sure and do a little warm up beforehand like 2 sun salutations to prepare.

Reach high - take a little backbend if you want.

Fold forward from the hips. Lengthen the side body.

Step back into a lunge, lower the back knee to the floor.
This much flair is optional - both hands can stay on the hip if you want.

Bend the back knee so you can draw your foot toward the outside of your hip.
Fingers and toes facing forward.
Step into a forward bend and repeat from the top.

Downdog!

Take a leg high - reach through your toes & your hands.

Bend that leg at the knee - draw your foot back towards your imaginary neighbor's hip.
Back to Downdog then repeat on the other side.

Back in Downdog - reach a hand for the outside of the opposite ankle, look up past your front armpit.
Shorten your stance if necessary to reach your leg.
Repeat on the other side.

Step back into a lunge - draw your back ankle down, torso up up up - for Warrior 1.

From Warrior 1 - straighten the front leg, shorten your stance, square your hips.
Hands can be in reverse prayer, hands can grab opposite elbows, or hands can be on hips.

Root down into your feet, draw your legs toward the midline
Fold forward drawing your head toward your shin.
Return to downdog and repeat Warrior 1 and pyramid on 2nd side.

 

 

Runner's Lunge! 3 variations pictured - choose the one that feels best to you.
Turn your front toes out a smidge to provide a release valve to the knee.
Step back into Downdog and repeat on 2nd side.

Last but not least - Virasana (Hero Pose) for the intermediate student or beginner with a good teacher present. Virasana can be risky if done improperly. If done well it can heal the knees and open the quads from bottom to top.

Knees can be hip distance apart... spread your calves outward and sit between your heels.
Your 2nd toe should be in line with the outermost bone of your knee.
You can stay seated upright, lean back on your hands or elbows... or lie all the way down.

For more front-body opening - reach the arms overhead and reach from knees to fingertips.
Stay here for 30 seconds or more.

Finish with a 5-10 minute Savasana and/or meditation if you want to.
If you try this sequence - let me know if you like it. Let me know if you have questions. I'm always around. Namaste.

In general, this sequence is for anyone, but please don't try this sequence without speaking to your Dr. first if you have any medical/physical problems. Seek Peace At Your Own Risk!