Chances are if you’re a runner you know what your IT Band is (if not, lucky you!).
Image from Athletico.com
(which also has some great IT Band info!)
Here are a few quick and easy poses (that you can even do while sitting and watching TV!) to show your IT Bands some love!
- begin seated crossing one leg over the other with knees stacked directly on top of one another
- bring heels back and in towards hips
- to deepen the stretch (ONLY if this is not already enough!) begin to fold forward hinging at the hips
- hold for 1 minute, uncross legs and repeat on the other side
begin seated crossing one leg over the other with shins stacked directly on top of one another and ankle to knee alignment (left ankle on right knee and left knee on right ankle)- to deepen the stretch elongate your spine and fold forward hinging at the hips (not rounding the back)
- hold for 1 minute, uncross legs and repeat on other side
These poses would be great paired with Bound Angle Pose and Pigeon Pose to really stretch out those IT bands, hips and piriformis!
Happy Running and Happy Yoga-ing!
(Don’t forget you can check out all Yoga for Runner’s posts HERE!)
Live, Run, Grow 
I totally needed this!! Thank you Danielle!
I was actually thinking about you when I was writing it! Hope they help some!
You are the best!!!! 🙂
My IT bands are singing you a song right now!!
Love this! My quads are super sore today (from a 10k on Saturday) but I love pidgeon the most, I usually do it seated unless its post yoga class and I’m nice and warmed up.
Pigeon laying on your back is great too (is that the one you meant??), it’s great because there’s no pressure on your knee!
Thats great, but if I’m not warmed up it can hurt. I sit on my butt, have my left foot on the floor (knee bent) and put my right foot up. I can get a little more leverage and a deeper stretch. Does that make sense?
Awesome thanks Danielle!! I have a friend who is really suffering with his ITB at the moment I will show him your post. Have a great day my friend! – Simone 🙂
Oh good, I hope they help him!
So when is your book with all the descriptions and pictures coming out? 🙂
Thanks for all your help and suggestions!
Haha, too bad Sage Rountree beat me too it, I would have loved to have done something like that!
Useful tips – thanks!
I need to get into yoga.
I am definitely aware of my IT band.
Thanks for the reminder, I love this pose, but seem to forget about it! I also like leaning over my legs for a deeper stretch once in a while too!
My IT band has been crying lately so this came at the perfect time!!
Pingback: IT Band Issues | 2wmd1
I love your blog! Found this post when searching for yoga-poses to help me with my knee-issues. Thank you so much for sharing.
Thanks for stopping by, hope the poses help!