Feel energized and refreshed by getting deep into your hips with Runner’s Lunge.  This intense, dynamic all out hip-opener complements an active body, whether you’re a runner, boot camper, cyclist or yogi.

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Runner’s Lunge

  • From Crescent Lunge Pose, lower your hands to your mat and place them on the big toe side of your right (front) foot.
  • Exhale into Runner’s Lunge.
  • Heel-toe your front foot to the right edge of your mat.
  • Stack your right knee above your right ankle.
  • Lower down onto your left (back) knee.
  • Untuck your back toes.
  • Lengthen your spine.
  • Lift up through your pelvic floor
  • Firm your abdominal wall.
  • Square your hips to the front edge of your mat.
  • Stay on your hands or place your forearms on your mat or a block.
  • Relax the muscles in your face, jaw, head, neck and shoulders.
  • Remain here with your back knee down or begin to straighten your back leg by lifting your knee and tucking your toes.
  • Deepen your ujjayi breath. Hold and breathe for several rounds of breath.
  • Repeat on the on the other side.

 

Variation/Notes

  • For individuals with tight hips, practice this pose with your back knee down and work your way to gradually lift your back knee off your mat.
  • For individuals with tender knees, if you keep your back knee down, place it on a towel or yoga block.
  • Whether you practice this pose after a nice walk, run or an intense workout, it’s advisable that you go into Runner’s Lunge when your body is warm and your joints are lubricated.

 

Body

  • Releases the hip flexors and groin muscles.

 

Mind

  • Encourages focus and quiets the mind.

 

Chakra

  • Like so many other hip-openers, Runner’s Lunge frees our second chakra, also known as Svadisthana. This chakra resides in our hips, sacrum, and lower abdominal areas.  The color of Svadisthana is orange and its essence is water.  Exploring this chakra through Runner’s Lunge opens us up to our creativity, intimacy, connection to all things, relationships, and emotions.  When this chakra is in balance, we develop a greater sense of peace and contentment.  We are empowered and present.  We let go of any judgment or attachment to the outcome, and find calm in the unknowing.

 

Spirit

  • With each round of breath, peel back the layers of resistance. Welcome the discomfort and honor your body.  Refrain from forcefulness and find gratitude for what is.

 

Namaste,

Coach Jentry

 

Gumsaba Fitness Class schedule Monday 10/10/16

5:30AM Sunrise Danville Womens only class – Coach Briana – Met Con Monday

5:30AM Sunrise Danville Mens only class – Coach Joel – Met Con Monday

6AM Sunup Moraga Womens only Class – Coach James – Met Con Monday

8:15AM Sunshine Moraga Womens only Class – Coach Michelle – TRX Met Con

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Met Con Monday

11:00AM Cytosport All Levels Cardio Kickboxing – Coach Michelle (private class) 

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class) 

12:00PM Cytosport All Levels HIIT – Coach James (private class) 

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)