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Posted by on Jan 9, 2017

21-Day Back to the Mat Challenge: Day Ten. Runner’s Stretch.

21-Day Back to the Mat Challenge: Day Ten. Runner’s Stretch.

Welcome to Day Ten. Today’s posture is Runner’s Stretch – Ardha Hanumanasana.

It seems only appropriate that we insert Ardha Hanumanasana, or Half Monkey Pose (aka Runner’s Stretch) into the sequence between each side of Anjaneyasana (as we learned yesterday, Anjaneya is Hanuman’s mom).

Runner’s Lunge is a deep stretch for the hamstrings, so please proceed slowly and mindfully. After performing your favorite version of Anjaneyasana (Lunge) with your right foot back:

  • Brings your hands back down to the mat
  • Lower your right knee back down to the mat
  • Slowly shift your weight back until your hips are over your right knee (which is down on the mat)
  • Keep your back toes flexed
  • Straighten your left leg out in front of you, flex your toes (drawing them back toward your torso)
  • NOTE: Keep your front knee slightly bent if this stretch is too much for your hamstrings
  • Lengthen your spine (all the way through to the crown of your head)
  • Keep your tented fingers on the mat
  • Broaden the front of your chest as you bend forward (as far as is comfortable) from the hips
  • Breathe
  • Bring your weight forward, step your right foot forward
  • Come into Uttanasana, Forward Fold
  • Inhale up to Tadasana, Mountain Pose,
  • Exhale back down to Uttanasana, Forward Fold
  • Step into Lunge with your left foot back
  • Perform Anjaneyasana on this side as best suits your body
  • Brings your hands back down to the mat
  • Lower your left knee back down to the mat
  • Slowly shift your weight back until your hips are over your left knee
  • Bend forward over your right leg as far as is comfortable
  • The bring your weight back over your right knee and
  • Step Back to Downward Dog

Lower down into a comfortable sitting position and then let yourself back into Savasana.

Here is today’s complete practice:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and move to a kneeling position (sit back on your heels)
  • Perform Kapalabhati for 20-50 breaths, Repeat (as you like)
  • Come to Child’s pose, enjoy the effects of Kapalabhati
  • Come up to Table, then move with breath:  Table > Down Dog > Table > Child’s Pose…
    Repeat Five times (or as many or few times as you like)
  • Balancing Table (both sides)
  • Lower arm/leg back to Table
  • Exhale as you Push back to Downward Facing Dog
  • Inhale, Step forward to Standing Forward Fold
  • Exhale here
  • Inhale up to Tadasana, Mountain Pose
  • Sun Salutation (both sides)
  • Tadasana
  • Close your eyes, bring your hands together in Prayer Pose, Anjali Mudra, at the center of your chest
  • Breathe
  • Uttanasana, Standing Forward Fold
  • Sun Breaths
  • Step back to Downward Facing Dog
  • Lunge (right foot back)
  • Runner’s Stretch over left leg
  • Lunge (left foot back)
  • Runner’s Stretch right leg
  • Step back to Downward Facing Dog
  • Lower down to a comfortable sitting position
  • Lie back into Savasana