Runner’s Pose in Hatha Yoga

Runner’s Pose in Yoga

Performing some asanas is quite challenging for beginners in yoga. Preparatory poses, such as the Runner’s Pose, help gradually strengthen and train the body and muscles, making the ligaments flexible enough to advance to the next stage of mastering Eastern gymnastics.

Benefits of the Runner’s Pose

Runner’s Pose is not the most common name. More often, this yoga exercise is called Ardha Hanumanasana or “Half Monkey Pose.” It is considered a type of warm-up before performing a full front split, stretching and adding flexibility to the calf and back thigh muscles.

The asana helps eliminate blood stagnation in the pelvic area, which occurs in women during pregnancy due to the pressure of the growing fetus. By regulating blood circulation, the Runner’s Pose prevents numbness of the lower limbs and the development of serious genitourinary system diseases.

If there is a predisposition to varicose veins, Ardha Hanumanasana is also recommended. For pregnant women, the exercise will help reduce swelling and relieve leg pain associated with this condition.

Rules for Performing Ardha Hanumanasana

• The starting position for entering the Runner’s Pose is “Downward Facing Dog Pose”: the body forms an angle above the floor, the pelvis is directed upwards, the back and limbs are aligned in a straight line, and the weight is supported by the feet and palms, set shoulder-width apart.

• On inhalation, a lunge is made with the right leg forward, the knee is bent and placed with the foot between the hands.

• Next, you should move your lower back backward, while straightening your right leg that is extended forward. Bend the supporting left leg at the knee so that a right angle is formed between the thigh and shin.

• As a result, the arms and foot of the right leg are in front, the head inclined towards them stretches with the crown, and the bent left leg serves as support for the body.

• Hold this position, paying attention to stretching the right leg and straightening the back. Do not allow the pelvis to move too far back or sit on the heel.

• Return to the starting position, after which the exercise is repeated with the left leg extended forward for stretching.

The Runner’s Pose should be taken after warming up the leg muscles. To avoid a painful sensation in the supporting knee, it’s helpful to practice yoga on a mat and use a folded blanket. Pregnant women should perform the asana with extra caution, stretch their legs smoothly, and avoid excessive pressure on the abdomen when bending forward. If any discomfort arises, the performance of Ardha Hanumanasana should be stopped.

Variations of the Runner’s Pose

Once you have mastered the proper execution of the asana, you can move on to more complex versions:

• during the stretch, the hands rest on special supports;

• the foot placed forward on the floor is fixed in position with the entire sole;

• the supporting leg touches the floor with the instep rather than the toes.

Besides its therapeutic effects on the body, the Runner’s Pose in Hatha Yoga helps to open the lower chakras – Muladhara and Svadhisthana, which are responsible for self-control, harmonious development, and physical attractiveness. Performing Ardha Hanumanasana helps to gain self-confidence, enhances physical health, and provides a reserve of vital energy, which is especially necessary for a woman during pregnancy and childbirth.