Get Rid of Pain With These Poses From Yoga

A tight IT Band can cause discomfort and pain on the outside of the thigh, hip, and knee.  A combination of treatments is often recommended for injury or pain of the IT band, and the most effective treatment usually includes yoga stretches.

Here are a few that will be very helpful in stretching and strengthening the muscles of your hips and legs to reduce the pain.

  1. Reclined Cow Face Pose

Lie on your back with your knees bent and pulled into your chest.  Cross your right thigh over your left, stacking the right knee on top of your left knee.  Clasp your feet with your hands and draw your feet towards your chest.  Hold for 5-10 breaths and repeat on the other side.

  1. Revolved lungesadie-TWISTED-LUNGE

From Downward Facing Dog, step your right foot forward between your hands.  Keep your hips squared forward as you raise your right hand to the ceiling.  Left hand stays on the floor beside your right foot.  Hold for 5-10 breaths and repeat on the other side.

  1. Reclined pigeon (Figure 4 or Thread the Needle)

Begin lying on your back.  Cross the right ankle to the right knee.  Place the right hand between the legs and lace the fingers together behind the left thigh.  Pull the left leg towards you as you push the right thigh away.  Hold for 5-10 breaths and repeat on the other side.

Pigeon can also be performed sitting in a chair, crossing your ankle to the knee and folding your torso forward.  Hold and repeat on the other side.  This is a great stretch when you have time to spare while sitting.

Using yoga poses and stretches as part of your workout routine will help keep you flexible and pain-free.