Yoga Teacher's Companion #39:The Best Strategies to Fix Tight IT Bands & Outer Hips

Tight Ilio-Tibial Bands (IT Bands) and outer hips are a common challenge for students. Fortunately, there are more effective ways to deal with tight IT bands than directly foam rolling them. In this episode, Jason discusses the anatomy of the IT Band and breaks down postures that will strengthen and lengthen the outer hips--leading to more comfort and relief in the IT Band.  

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Highlights:
:36 IT Band Overview & Anatomy

:48 The most effective strategy for working with IT Band

4:34 The 3 best postures to release the IT Band and Outer Hips

4:41 Cross Legged Standing Forward Bend

5:42 Gomukhasana with Twist

7:41 Reclined Outer Hip Stretch

9:06 The 3 best postures to strengthen the outer hip muscles

9:21 Side-Lying Leg Lift

10:42 Modified Side Plank

11:30 Tree Pose Variation

13:07 Tips for Foam Rolling Effectively

ABOUT JASON:
Jason Crandell is a natural teacher and author with more than 20 years of experience. Named “one of the teachers shaping the future of yoga,” by Yoga Journal, Jason has been an in-demand teacher at conferences around the world for more than two decades.

For the past 10 years, Jason has honed his approach by looking to peers outside of the yoga community, in the fields of physical therapy, orthopedics, and sports medicine. These collaborative partnerships have enabled Jason to offer the most up-to-date to asana technique, cueing, injury management, and hands-on adjustments. Jason’s goal is to blend the timeless wisdom of yoga philosophy with evidence-based information to create yoga curriculum that helps modern practitioners grow and evolve.