Pose of the Month: Runner's Stretch
Ashwa Sanchalasana
By Gwen Lawrence
For Active.com
This pose is a very familiar looking pose. Many of you have done it without realizing its roots are in yoga. It is many stretches all in one, which makes it a great stretch for athletes to incorporate into their routines. Be sure to familiarize yourself with the particulars of runner's stretch so you are assured perfect alignment.
How to: Runner's Stretch
Begin the pose on your hands and knees (table pose). Bring the right foot forward between the hands, bring it forward enough so the right knee is directly over the right ankle or heel and forms a 90 degree angle. This will create a strong base with the least amount of strain and effort. Tuck the left toes under and extend the left leg so your leg straightens out completely. You can also perform a variation of this pose with your left knee down on the floor. It is important that you peek down and make sure your left heel is straight up to the sky and you are on all five left foot toes. This will guarantee the safety of the knee.
Lift up onto your fingertips. Extend the spine and elongate the neck. You can place blocks under your fingers too if you need more room. Square your hips and shoulders to the front of the room. Be sure your knee always tracks directly over your foot to secure the safety of the right knee. You can start to tuck the tailbone under to increase the left hip flexor (front top of the thigh). Press all the way back through the left heel and lengthen the energy all the way through the top of your head.
You can stay here for several breaths or you can climb the hands onto your right thigh and hold. You can also bring your arms up to the sky with your palms facing each other with extraordinary length in your side body and hold. Whatever variation you chose, think as much about length in your spine as you do the depth on flexion in your right knee.
Come out of the pose and switch sides.
Benefits of Runner's Stretch
The role of runner's stretch is vast. Done properly and consistently, the most noticeable benefits include:
- Strengthen support muscles of the knee
- Strengthen and align the legs and hips
- Open hip joint in extension and flexion
- Help with sciatic problems
- Strengthen the abs
- Open the quadriceps and hip flexors
- Stretch the calves
- Open the bottom of the foot and toes to reduce plantar fasciitis
- Help athletes increase speed
For the lay person or yogi, this pose is a great way to increase your balance. Anytime you are working with balance in a pose, you are tapping into the use of the abdominal muscles. It is very subtle but effective. When balance is achieved you are forced to be in a more focused state, therefore clearing your mind and deepening your breath. Balance is not always the point in the center, but once it is realized, peace is prevails and everything can rest easy. There is no conflict in the body. That is a great lesson for us to feel and conquer to translate over into our daily lives.
For the athlete, this is also a great way to open the hip flexors and front of the thigh. We focus a lot on the tightness of the hamstrings, but the truth is you need to address the complimentary muscles just as much to increase flexibility. When an athlete opens both muscles, it becomes easier to run, jump and recover. You reduce the incident of future injury by being more symmetrical and balanced, so there is less stress and strain in one direction. You also help the pressure on the knee by opening and releasing the hip joint more deeply.
Although you should consult your physician and research a properly trained yoga teacher before starting a yoga practice, there are a few instances where you should avoid this pose entirely:
- Recent knee surgery
- Hip or low back issues should use modifications
- Recent neck surgery
- Acute foot pain
Have fun exploring this pose and learning about your body.
