Downward Dog to Runner’s Lunge

To do Downward Dog to Runner’s Lunge, set up in plank position with your feet about hip-width apart and your hands under your shoulders. Then press your butt up toward the ceiling as you drive your chest back and heels down toward the ground. Really drive back through your entire hand and keep your arms straight. Extend your spine and pause here in Downward Dog.

Then come back into plank, and as you do, step one foot forward and outside the same hand. You will come forward into a Runner’s Lunge. Keep the back leg straight as you try to step your foot all the way outside your hand. Adjust if needed.

Then step the foot back and push back into Downward Dog before performing a Runner’s Lunge on the other side. Make sure to step your foot outside your hand.