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90/90 Lunge Hover pose

This is an excerpt from Yoga for Runners-2nd Edition by Christine Felstead.

90/90 Lunge Hover


  1. Start in a kneeling position and step the right leg forward. Place padding beneath the left knee if needed. The right knee is positioned above the ankle and the left knee is below the hip joint.
  2. From a level pelvis, bring the pelvis into a posterior tilt and contract the glutes.
  3. Contract the outer right hip to engage the gluteus medius (see page 134).
  4. Press the front hip back and the back hip forward, creating a scissoring effect in the thighs.
  5. Shoulders are stacked over the hips and front ribs are down.
  6. Curl the toes under on the left foot. Strongly press into the front foot and lift the back knee off the ground to hover, keeping the back knee as close to the floor as possible; aim for 1 inch (2.5 cm).
  7. Maintain the posterior tilt and keep the torso upright. Don’t lean forward to lift the knee.
  8. Hands may rest on the front thigh or together at heart center; or extend the arms forward or over the head.
  9. Repeat on the other side.


  1. If unable to lift the back knee, create the isometric effect as if lifting, aiming to reduce weight on the back knee. Hold for several breaths. This will help build the strength to hover the knee.
  2. Place a chair or stool by your side and press a hand into it to lift the knee. Keep pelvic and spinal alignment. Reduce the amount of weight on the hand over time.


  • Strengthens the glutes, hamstrings, and core
  • Stretches the toes of the back foot
More Excerpts From Yoga for Runners 2nd Edition