Learn Runner’s Lunge with Adriene! (Not just for runners! For everyone!) This foundational posture is often used in Hatha Yoga sequences and is great for the hips, glutes, groin, quads and hamstrings. A great warm up for almost any exercise. “Cool Runnings!!!” “Cool Runnings” means “Peace be the journey.” For more visit
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50 comments
Oh Adriene, you are just what I needed having gone through a number of apps to try and find out more about “proper” yoga. Thank you for sharing so generously xx
Note to self, no rush ☺️ Thank you Adriene! Namaste 🙏🏻
Wondering if anyone can help me understand the position I should have in a yoga lunge: I am trying to wrap my head around a) pulling my thighs into center line while simultaneously pulling the front leg back into the hip crease while pulling the back leg (hip) forward. In my mind I am trying to pull all 4 planes into the center. Almost like opposing tug-pull in all directions. Is this the correct way to think about this? When I do this I immediately can feel my hips feeling out of alignment in all planes.
Hi Adriene.
What is the Sanskrit name for this Asana?
I'm loving these foundational videos. I'm learning each on slowly until i have them down. I'm also wanting to know the Sanskrit names, benefits etc. I'm really wanting to go deep in study with The Eight Limbs of Yoga and the Asanas.
On Yogapedia, this Asana is called Low Lunge. Runners Lunge is something else? Can you clarify.
Thanks.
You're very funny :') Thank you for all thoses videos ! Namaste.
You are so friggin' great! 🙂
You have such pretty feet
I really felt the burn after this one, this will come in handy on my weight loss journey, thanks again for a great video!
Hi, Adrienne! I'm new to yoga and I love your vids. I realise this video is ancient, but I was hoping you might help me. I have a slightly embarrassing problem with some postures, runner's lunge included. Namely, my boobs. I wouldn't say I own an incredibly large set, but still they are big enough to get in the way when I do the lunge and at time (esp. during period) it's even painful. I'm doing my best not to collapse onto my thigh, but my arms are just not long (flexible?) enough, so if I touch the ground, my breast is pressed into my leg. Of course, I can push it inside or outside my thigh and this is where my question comes: what's the "natural" side to push my breast to? Is it better to have it on the inside with my thigh close to my armpit, or on the outside with my thigh under my sternum? Or is there a completely different solution I'm missing here? Blocks do help, but I was hoping there might be a way for me do to without them.
Wow yes this is really good I'm feeling nice and stretched out and as I've stated in past videos watched I Relish in stretching. Alright until tomorrow which I look so forward to, warmest regards. Jai Namaste 🙏🏽😘💖🤗💐
This is a Yoga low lunge, not a Runner's lunge.
My legs are waaaay too long for this form, why drop to one knee and chest to other knee? Hold that head up! Just do a lunge, then hold it, with shoulders and head up high, is the best stretch for lower back.
I really had a hard time with this pose….I have really bad knees and I felt this one put a lot of pressure on them and it was really hard to hold for a period of time. I will get there I’m sure. Namaste 🙏🏻
Adriene, i have a question, please answer me, thanks a lot:
When you try to parallel your hip with your thumb (thumbs up 😉 ), does it feel like you put your weight equally in two legs, not just the front one and colapse your body forward?
Good morning everyone! This pose has been kicking my butt lately, came to see what I was doing differently…turns out I was just being too hard on myself 😅😅 I can always drop the knee!
There are so many yoga lessons on yt… but yours are hands down the best I’ve found. Clear, precise, well executed and charming on top.
Grate video thanks !! using it for my daily post run stretch.
Omg the guiding the left hip back thing with the thumb!! The pose suddenly feels nice instead of just "ohmygod my hips hurt". Thank youuuuuu <3
Wow! This was just amazing – the slow step by step explanation made me realize and improve it so much my asana – thank you sooo much, Adriene!
A quick question. I have a problem to reach the ground with my hands due to bigger than average breasts. Is it ok to use yoga blocks under my hands?
i just started out yoga and im noticing that i cant seem to put any weight on my knee without it hurting. is it because ive just started to builld strength or is because im doing the posture all wrong ?
so cute you are :*
I thought she was silly cause she kept saying that feels yummy but I actually find myself saying mmmmmmmmmm
You make Yoga Lovely! ❤
I didn't want to do yoga today. I wanted to learn something. So, I found what felt good and learned about yoga instead!
I can’t seem to keep my spine straight in this pose but my daily yoga practice includes this pose. What should I do??? Should I just skip this pose whenever it comes up or something
My fat belly gets in the way here so I can't put my hands on the ground!
I have trouble keeping my body inside my two arms. I notice that the bent knee is inside the adjacent arm. My body doesn’t fit inside and I have to put my arm inside my thigh. Is this okay? Will this change with practice?
Hi Adriene! I have just found your channel and am in love with it :)! I have done bits and pieces of yoga over the years (I am 68) and want to expand my practice. My lower back is sensitive to forward bend type movements. I would like to, little by little, strengthen my ability to do that type of movement. Is there a way (perhaps even through other poses) to ease toward and into that ability without freaking my back out by doing something premature? thanks so much for your website! Lorna
Lol she is just so adorable and so nice! She just exudes a caring, patient energy. ☺️
Thank you. I enjoyed this class. 😌
Hi again! Still (s-l-o-w-l-y) working my way through your “Foundations of Yoga” videos. Decided to check in and say this one was a real challenge the first time I did it but I am amazed at how much easier it was just the second time. As I continue this journey, it is interesting that my body seems to “remember” the positions.
Once again, thank you for making these videos accessible (for free!) AND for your teaching style…at least in these beginner videos….guess I’ll have to see if you “get tough” once I’m past these videos LOL
Soo good feeling so much better after these stretches!!
I feel like either my lower leg is too long or my stomach is in the way to have my foot between my hands. Any suggestions for the plus sized folx? Love your vids.
Has to do this video twice to even out my legs lol
Completed #6 24/11/20 Namaste x
I know this is an older video but I can’t seem to find an answer to my question lol. I am physically unable to bring my front leg between my legs. I’m assuming it’s cause I’m bigger and have big boobs. What options do I have?
I know this video is 8 years old but this is killer on my knees. Can you show a modified runner's lunge that takes some of the weight off of the knees?
Your Instructional skills are exceptionally Top notch! And so is your beauty! Thank you!
I decided to go through the foundations again. I went through most of them last July when I started. It's amazing how good it is to refresh. I find things that I had tweaked and was doing wrong. Yes, refresh!
😍😍😍😍 shes wild
This was the lunge i was looking high and low
Adriene, this is awesome, I am going through all your videos from the oldest and I love this attention to the correct posture in yoga 🙂
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I'm new to yoga and so happy to have found this channel! Really enjoying it 😊 however I find this pose in particular quite challenging – I can't get my back to straighten, it looks more like a cat-runner-lunge 😅 what am I doing wrong? 🙈
I love when she's like "just take a rest" because yeSS! why not taking a little rest? what am I trying to prove? and this is my 4th month doing yoga and trying to get that energy through the day. it's working,, so thanks Adrianne.
'We surrender!'
I'm going back to the basics. In the beginning.
You are amazing. This is your gift.
Not only do I Love your channel and your guidance but I absolutely love your intro and Outro music especially the guitar and the way those notes are played it is such a good theme it brings me to such a good mood and good mental space every time 💯🙏🏽🔥
I have real struggles with this pose. I can’t find any alignment in my hips or my knees and fit