Sage Rountree explains how to do another low lunge yoga exercise for runners.
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Runner Low Lunge Yoga Exercise 2 Hi I'm Sage Rountree. I'm a coach, a yoga teacher and author of Athlete Guide to Yoga. Let's build on the low lunge I've already shown you. Were going to deeper into the outer hip with this and again works balance as well as flexibility. Plus a good twist with the spine. So from the low lunge, we’ll call it left leg forward and right leg back. We want to keep the knee right over the top of the ankles. We want the back knee pushing this knee and back as far it feels comfortable, so that you get to a good hip stretch. On the right outer, hip stretch on and left high hamstring on the left as well. Be careful that that doesn’t go too intense. So we might have started with the hands down framing the foot, and in time we can take the hands of the left side to the left knee, pull the spine along and start to twist toward the left. Now it's important you hold your back long that you're not flumping and moving on a diagonal. You really need to stretch and you might be stressing your spine. We don’t want to get into the disks or cause any tweaking up to the spine. Pull the spine along, hand to the knee. And then you can rotate. Now if your hip is tight it’s going to try to drag your knee out to the side. Try to hold it in line you can even use your hand without pushing your knee, use your hand to support your knee in that original location. And you’re looking back over your top shoulders degree. A few breaths there, you might like to go a little deeper. Just take the arm up. It gives you nice chest stretch as well. Again try not to let the knees slide out to the side, keeping it in line. So if you wanted to get even deeper, bring in the hand back down. We go into balancing twist. The elbow might make its way to the outside of the knee. It might not and if it doesn’t and then you're going to be having some lanky stuff going on in your back which we don’t want. That's your sign and you just come back here and hang out here, until you do being the flexibility to take the hands here. Stack them with the spine long that you're looking back over your left shoulder. Outer hip stretch high hands string stretch, reflector stretch, a spinal twist, a chest stretch balance work and an opportunity to breath. For competitor Running, I'm Sage Rountree.