On hands and feet
Runner’s Lunge
Utthita Ashwa Sanchalanasana
Front knee over the ankle, back leg long and lifted.
How to get into Runner’s Lunge
- Downward-Facing DogStep right foot forward between the hands
- Three-Legged DogStep right foot forward between the hands
- Standing Forward FoldStep left foot back into a lunge
- Low LungeTuck back toes, lift the back knee
- High LungeHands down to frame the front foot
- Warrior IIWindmill hands down to frame the right foot
- LizardHands outside the foot, lift the back knee
- Knee to NoseStep the foot between the hands
Where Runner’s Lunge flows next
- High LungeRise up, arms overhead
- Low LungeLower the back knee
- LizardWalk right foot to the edge, hands inside
- Downward-Facing DogStep back to down dog
- PlankStep back to plank
- Warrior IISpin back heel down, rise to Warrior II
- Standing Forward FoldStep back foot forward, fold
- Twisted Low LungeLower the back knee, twist to the right
Flows with Runner’s Lunge
- Runner’s StretchLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
See every pose drawing, each free to download as an SVG, or build your own flow from Runner’s Lunge.