Utthita Ashwa Sanchalanasana — Runner's Lunge with Quad Catch

IntermediatePsoas & Hip Flexors Pelvic NeutralizationDeep

150s

An extended low lunge adding a quad catch to lengthen the front of the hip and the front of the thigh together.

Focus: Lengthening the hip flexors and front-of-thigh togetherEquipment: Yoga strap (optional)

How to perform

From a low lunge, lift the back knee and reach the same-side hand back to catch the back foot or ankle. Draw the heel gently toward the hip while keeping the hips squared and the tailbone tucked. Keep the front knee over the ankle. Hold, then switch sides.

Breathing

Inhale to lengthen the spine and open the chest; exhale to draw the heel closer and soften the front of the hip.

Benefits

Mobilizes the anterior hip and thigh in one supported shape.

Anatomical focus

Psoas MajorRectus FemorisQuadriceps

Tuck the tailbone as you draw the heel in to target the front-of-hip rather than the lower back.

Precautions

If the reach strains the shoulder or knee, use a strap or skip the catch. Stop if you feel pain.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.