Runner's Stretch

Last Updated: July 14, 2017

Definition - What does Runner's Stretch mean?

Runner's stretch is a low lunge pose that is great for runners and yogis alike. It deeply stretches the back of the legs and strengthens the quads.

To enter the pose, begin standing in tadasana (mountain pose). Step one leg backward into a low lunge, bending the front leg so that the knee and shin are at a 90-degree angle. Lower the hands to the floor, fingertips on each side of the front foot. With an exhale, mindfully straighten the front leg lifting the hips up and flexing the front toes. The upper body relaxes over the front leg. After three to five breaths, switch legs and repeat on the opposite side.

Yogapedia explains Runner's Stretch

Runner's stretch is a perfect pose for releasing the hamstrings after running. However, some yogis and runners with especially tight hamstrings may find coming into the full stretch challenging. If this is the case, keep the front knee bent and begin to straighten it gradually. Yoga blocks can be a useful support under the hands.

Additional benefits of this pose include:

  • Lengthens the spine
  • Stretches the hamstrings, calves and groin
  • Stimulates the abdominal organs
  • Releases tension in the low back
  • Strengthens the quadriceps
  • Helps balance
  • Calms the mind and nervous system after running

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