We can come into runner's lunge a number of ways.  Most common are from forward bend, stepping one foot back; or from downward dog, stepping one foot forward.  The front leg should be coming towards a 90° angle with knee stacked over the ankle.  Do not collapse onto the front leg.  Instead, use the strength of the back and core to hold the torso up.  In full runner's lunge, with the knee lifted off the floor, lengthen the back leg by pressing through the heel.   In modified lunge, with the back knee placed on the floor, the knee should not be underneath the hip.  If you find yourself here, inch the front foot up so that the back hip can come forward and towards the floor, feeling the stretch in the back hip.   Hands can be lightly resting on the knee, on blocks or on the floor.

**Never perform, or stay in, a pose that doesn't feel right for your body.**

Send any questions, comments or suggestions for future poses to: serenitythroughbalance@gmail.com

Week 1: Tadasana ~ Mountain Pose

Week 2: Dandasana ~ Staff Pose

Week 3: Balasana ~ Child's Pose

Week 4: Adho Mukha Svanasana ~ Downward Dog

Week 5: Ardha Bhujangasana ~ Sphinx

Week 6: Bhujangasana ~ Cobra

Week 7: Urdhva Mukha Svanasana ~ Upward Facing Dog