IT Band Yoga - 20 min Stretches and Release for Iliotibial Band Syndrome

Try this yoga for IT band practice to release tension in your outer legs and relieve IT band pain and hip pain. This 20 min sequence combines yoga stretches and exercises to leave you feeling great.
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If you're a runner, a cyclist, or even a hiker, chances are you're familiar with IT band pain (iliotibial band pain), or pain outside of the thigh. The IT band runs down the outside of the leg from the hip to the knee, and IT band syndrome can also contribute to knee pain or more generic hip pain. It's often caused by "lazy glutes," when other parts of the body overcompensate for what our glutes should be doing.
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🌟 Related videos you should try:
🔸 10 min IT BAND YOGA: • Yoga for IT Band - 10 ...
🔸 7 min YOGA FOR IT BAND: • Yoga for IT BAND - 8 m...
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Thanks for watching,
Joëlle
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Disclaimer:
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*If you are new to exercise or planning to embark on a new fitness program, you should consult your physician. By performing any exercise without supervision such as this video, you agree that you do so solely at your own risk, that you assume all risk of injury to yourself, and that you agree to release and discharge Yoga with Joelle / Joelle Fixson from any responsibility or liability for any injury you may sustain.
#itbandyoga #yogaforitband #20minyoga

[@YogawithJoelle]

🌟 Don't forget to get the FREE Yoga for Tight Hips Fix: tinyurl.com/frvs3ajr 🌟

[@maureeno8518]

I'm a runner with IT band syndrome, this hits the exact areas that cause my pain, thank you!

[@YogawithJoelle]

That's so nice to hear :)

[@robinhewitt]

You have the best classes for targeted areas. I really appreciate them. My left knee needed surgery a few years ago and I suffer from IT pain and hip bursitis from time to time. Your classes are a God send. Thank you!

[@YogawithJoelle]

This means so much to me. Thank you Robin!! Would you mind if I used this comment as a testimonial? ✨

[@jennyhendley7431]

I am a yogi and a runner walker, 66 years here on earth. I love your specific area yoga’s and the IT band has plagued me along with arthritis and bursitis. This yoga has helped me get back to running, thank you so much.

[@acs4872]

I am a runner and mountain biker, I'm in my early 50s and stretches like these are a huge plus and must bonus for me. Thank you!

[@YogawithJoelle]

Wonderful! That's so nice to hear :)

[@redgamer2915]

Another wonderful session, thank you 🙏🙏

[@katecarey201]

Loved this one. Thank you for sharing, Jonelle 🙏

[@ranjanaanand726]

Just what I needed today ✌🏾💫😊Thankyou soooo much dear😘🌹🙏

[@BigCheeseRumble]

The banana pose is one of my favorites now too! Thanks, Joelle!

[@YogawithJoelle]

Isn't it great?? 🍌🍌🍌

[@strolsey]

Such a good practice for runners. Hit all the rights spots for me.

[@theresaw1117]

You never dissapoint me! Thank you my hip is getting better!

[@YogawithJoelle]

Thank you so much for the kind words! I am glad to hear this was helpful 🙏

[@northerngypsysoul]

I love this thank you

[@juliebulie7587]

Another wonderful practice. Thanks, Joelle 🧡

[@YogawithJoelle]

Glad you enjoyed it Julie! 🌞

[@jasonadrian1233]

Thank you very much

[@charlottenewman4198]

Thank you so much ❤

[@tabethakornilova6997]

I appreciate this session so much-thank you! Just subscribed!

[@YogawithJoelle]

Yay, welcome aboard Tabetha! So happy to have you with us, and look forward to practicing together again soon :)

[@penelopebirnstingl7837]

Lovely videos. I enjoy them all. Thank you so much.

[@YogawithJoelle]

Thank you very much Penelope!

[@anaisanais89]

I love how you integrate isometrics into your routines. With over 25 surgeries under my belt and more injuries than I can remember, doing your videos is wayyy better than pt! I'm in constant pain and don't even get relief from sleep. But I get loads of relief when I work with you. Thank you, thank you, thank you from the bottom of my heart, Joelle. You are an earth angel🙏🧡💜💛💚🦋

[@YogawithJoelle]

This means so much to me, thank you for the lovely comment Anais ! 🙏🙏🙏

[@kristinap1756]

Again a very sensitive and focused session. Most yoga sessions are too fast for me, my body needs time to sink in positions. Your way of teaching is a perfect fit for me. It access my mind as well. Thank you so much! 🙏❤️

[@YogawithJoelle]

Thank you Kristina, so glad you enjoy practicing together ! 😊🙏

[@tinagagnon]

Love this routine 🌸 thank you 🙏🏻

[@YogawithJoelle]

You're so welcome!

[@jebrak21]

Thank you 😊

[@nardiahyde9817]

Another wonderful video Joelle ❤️

[@YogawithJoelle]

Thank you so much! So glad you enjoyed it 🌞

[@almadeliart]

Joelle, you are awesome!!! Thank you, merci beaucoup, gracias!!!

[@YogawithJoelle]

You're welcome, de rien, de nada! 😉

[@kristacooper3291]

Just what I needed today! Thanks!

[@YogawithJoelle]

Thanks for joining me Krista!

[@timp2433]

Beautiful and so accurate!

[@YogawithJoelle]

Thanks a bunch! ❤️

[@MaryFincher]

I just discovered your channel! I love it. This practice was just what I needed for my IT bands. Thank you!!

[@YogawithJoelle]

Thank YOU, so nice to have you with us Mary - Welcome!

[@joybrown5325]

Loved this. Great stretch ❤️

[@YogawithJoelle]

Thanks so much!

[@user-ni1ll1ng1c]

Really enjoy your classes, thankyou so much. Namaste.

[@YogawithJoelle]

Glad you like them!

[@timetraveller3063]

Great classes for specific areas of the body. 🙏

[@YogawithJoelle]

Thanks very much! ✨

[@iam.wombyn]

This targeted the exact areas I needed, thank you so much! Will definitely save this one to do regularly. Much love xx

[@YogawithJoelle]

So glad to hear that! :)

[@oliviahoward480]

I had no idea how much I needed banana pose until now 😂 My TFL has been a tight spot for years and it's sometimes hard to find a stretch that gets to it, but I felt it right away in Banana pose!

[@YogawithJoelle]

Yay ! Banana pose is one of my all-time favorites too 😉

[@embo2721]

Thank you Joelle! 🥰

[@YogawithJoelle]

You are so welcome!

[@lisaeddings2638]

You are such a gift to the universe 🙏🏻 your videos have made such a difference to my life!! ❤

[@YogawithJoelle]

This is so kind of you to say Lisa, thank you! Have a beautiful day 😊

[@claudpirros1321]

I loved this class the exercises were different then I had done before just wonderful thanks I love your channel…

[@YogawithJoelle]

So glad you enjoyed it Claud, thanks for practicing with me!

[@debbied.8922]

I like the videos where you are speaking while doing the asanas. It feel more like I am in the yoga studio with you. Thanks for all your videos!

[@YogawithJoelle]

Yay, thank you Debbie! It's nice to change it up from time to time 😊

[@naturbar-Simone]

Thank you, feel so good after a run!

[@YogawithJoelle]

You're very welcome, glad it felt good! ✨

[@s-nu2vu]

really appreciate your videos!! You are helping me keep up with everything my physical therapist doesnt have time for in appointments!! 🙏💗

[@YogawithJoelle]

so glad that these are helpful ! 🙏

[@halenemerson3732]

Your videos have gotten me to practice yoga regularly, and I find myself coming to these videos to practice and relax at the end of my days. I never thought I could enjoy it so much, thank you for showing us such wonderful and extremely helpful practices!

[@YogawithJoelle]

Oh that's so lovely to hear! Thank you very much Halen!!

[@mortum2614]

Thank you ! Really great routine, will be back :)

[@YogawithJoelle]

You're so welcome! Look forward to practicing together again soon :)

[@allisonharbor4011]

Lovely in every way ❤

[@YogawithJoelle]

Thanks so much Allison ✨

[@linda4915]

That was just perfect, my hips and IT band are soooo tight,it hurts but so needed, thankyou for sharing

[@YogawithJoelle]

Thank you for sharing, Linda! Hope this helps! 🙏 🙏

[@patriciacampbell5193]

Loved it 🥰

[@YogawithJoelle]

Yay, I'm glad to hear that 🌞

[@ReNuYourLife]

Thank you once again! I knew my IT bands and hips were tight, but wow! You are truly amazing!

[@YogawithJoelle]

Oh thank you! You're amazing too! 😃

[@Growtaller999]

Thank you sooo much , new subscriber!

[@YogawithJoelle]

Welcome! It's great to have you with us 😊

[@Jo_spice_blackwood]

Good practice for me and liked doing new poses like the hoverfeet in table top.

[@YogawithJoelle]

Yay! Glad you enjoyed this one :)

[@a.m.cummings5635]

Holy moly, that was helpful. The IT pain has been waking me up each night for months, but every move here chips away at the pain. Thank you!

[@YogawithJoelle]

You're so welcome, glad it helped!

[@jamiegould3593]

Ah, Joelle. I am loving your practices! These last few months have found me trying out new yoga instructors and you are one of my favorites. Your practices are landing so perfectly right now. I appreciate you!

[@YogawithJoelle]

Comments like this really mean the world to me Jamie - they keep me going. Thank you so much, I appreciate you too!

[@jamiegould3593]

I will happily keep them coming although hopefully my enthusiasm won't get old haha. I know the work and training that goes into what you do. And it's very apparent to me that there is also a lot of love and heart in it as well. Getting ready to choose a practice for today!

[@jeanette5405]

Thank you very much Joelle. This is such a great practice. I felt less tension in my hips afterwards (except the open legs pose at the end leaning forward with arms on mat was very challenging for me so I will have to work my way towards getting a bit better at that one😀).

[@YogawithJoelle]

That's such a great attitude, thanks for joining me :)

[@wendym809]

I want to thank you for this video, it is the reason I subscribe to your channel; it has helped me tremendously to eliminate pain in my IT band; I saved and liked this video and come to this practice 5 times a week for the last 30 days.

[@YogawithJoelle]

It's so nice to have you with us Wendy, thank you! And great job staying so consistent. 🌞

[@emilywpb]

I got too far away from self-care and appreciate the gentle, effective stretches that are really helping my tight IT bands and hips start to open back up! This video is brief and reallly makes a difference in reducing my pain and tightness. thank!

[@YogawithJoelle]

So glad it helped, thanks for joining me :)

[@murraysumpter8730]

Thannnk youuu. :)

[@kyelesley7498]

My IT Band pain drove me to find you! Thank you so much! After about a week of following this video, the pain has lessened considerably...if not gone totally...and got me back on the yoga mat. I am not a runner, but a 66 year old walker with flat feet. I plan on going through all your videos and getting back into my practice at a safe and careful pace. Also, I followed your plantar fasciitis video, as that recurred at the same time the IT band acted up...no coincidences. Thanks again! New subscriber❤

[@YogawithJoelle]

It's wonderful to have you with us, so glad you're finding the practices helpful! Looking forward to practicing together 😊

[@JuicyLucy72]

thank you xx

[@YogawithJoelle]

You’re welcome 😊

[@jenjen2219]

I have suffered from it band syndrome since last October. This is the first video that I've found that has a great flow and more than just a couple stretches. Thank you! I have a feeling that video is going to help immensely!

[@YogawithJoelle]

Thank you very much Jenny! I hope it really helps 😃

[@larrysiy4457]

Revisiting an older routine helped relaxed my IT band. And lo and behold, I was pleasantly surprised to Dirk Nowitzki’s famous number 41! Dirk is arguably the best basketball player from your adapted home Germany 🇩🇪! It only took 10 days from the usual 2 weeks for this “K”! Congrats and keep up the blistering pace Joëlle! You’ve earned it!👍🏻

[@YogawithJoelle]

Ah, the Dunking Deutschman! My (German) husband is a former basketball player, so we're definitely a pro-Dirk household, happy to hear I've caught up to his number! 😃🇩🇪 Thanks so much for keeping pace with me Larry! And glad you enjoyed coming back to this practice, too 😉

[@larrysiy4457]

@@YogawithJoelle Nice to know your husband played basketball! My 4 boys love basketball and we all watch the games together. In addition to being a fantastic baller, Dirk is also a great guy! We especially enjoyed watching him play with our countryman Steve Nash in Dallas! Enjoy 41!!

[@cosmosrunner]

Excellent, easy to follow video. Helping to cure my running related itb pain. That was last stretch with legs wide apart is a real struggle when it comes to leaning forward :(

[@YogawithJoelle]

Great job, so glad it helped! Straddle fold is a reeeeeally tricky stretch for so many of us, I'll have a think about whether I can create a practice for that!

[@juliawolson6122]

Thank you so much, Joelle. The IT band on my left leg is always giving me problems, and I think this will help me. It felt so good! Namaste 🙏🏼

[@YogawithJoelle]

Great job Julia! IT bands are so tricky, aren't they? This is a great one to come back to 😉

[@juliawolson6122]

@@YogawithJoelle Yes, I plan to.

[@tirzapetersen5114]

I have been doing yoga for decades by now, started way back in the early 70's in South Africa and here alone for many years until I joint the local YMCA when yoga became trendy in Canada. Pre Covid Pandemic, whilst going 3 times weekly to join groups in the Y ( NOT hot yoga, or power Yoga- but Yoga as Yoga) I carried on doing my daily Sun Salutation and evening yoga on my own, and on weekends joint yoga group by the waterfront.. When the pandemic started back in 2020, I started to look for yoga videos on line, of course there are lots them by different instructors, and I tried more than a dozen of them - but over a year ago I have narrow it to 4 - 1 in India, You, one from Melbourne Australia and another amazing yogi from Ottawa Canada. I will total about and hour each day in the mornings - normally choosing 3 videos from different one of you, and a bed time at the end of the day from another...and i just love following all of you!!! looking forwards to lots of new videos from you... Yin and otherwise. 🙏♥

[@YogawithJoelle]

This is so neat! Loved reading your story, Tirza, thanks for sharing! Look forward to continuing to practice together 😃🙏

[@kellyjarvis5000]

I found this video after specifically searching for yoga for IT bands as a runner I'm really struggling at the moment. This session is perfect the right amount of time and perfect to target that problem area, I've since done a few more and find these sessions easy to follow with good clear instructions

[@YogawithJoelle]

Thanks so much for the message Kelly! I like to run too and I know just what you mean, hope you feel better soon! You might already know this, but I've also got a playlist of practices for runners, too: tinyurl.com/5b5rzfrb

[@kellyjarvis5000]

@@YogawithJoelle that's great thank you for sharing! 😊

[@jessienorton8208]

I've also struggled with IT band pain since running a half marathon last month. It's frustrating to only be able to run 1-2 miles at a time, but these videos are helping me heal. A couple weeks ago, the pain would start up after less than a mile, and now I can run 2 without feeling IT band pain. I didn't realize how tight this area of my body was. My pain is mostly in my knee and when running/hiking downhill.

[@davidmgavin]

Thanks for the nicely paced session. Been suffering with itb for years now, lots of physio, still not free of it. Couldn't get into the sitting position with crossed legs, hopefully soon! I need to run!! Thanks again

[@YogawithJoelle]

Keep up the great work, David!

[@reneerednour3951]

I don't have issues with this but I wanted to try this practice, and I'm glad I did!😊

[@YogawithJoelle]

Well done Renee!!

[@aDimzzify]

Thank you so much. I will try to do this everyday to heal my IT band pain

[@YogawithJoelle]

Best of luck! I have another shorter practice here for IT band pain, too: kzbin.info/www/bejne/jZOnhGeOepqGgdU

[@aDimzzify]

Thank you!

[@jamesjacobson910]

This hurts so good! 😂 Had no idea how badly this was needed. Adding most of this to my routine now.

[@YogawithJoelle]

It is definitely not easy! 👏👏👏

[@BigCheeseRumble]

This was wonderful for my sore left IT band. I’ll be back for this one. Thank you Joelle!

[@YogawithJoelle]

So glad you liked it! Look forward to practicing it together again soon 😉

[@murraysumpter8730]

Great workout for it band syndrome. I like to include a stretch band for additional stretch for me…!

[@YogawithJoelle]

That's a great idea! 👍

[@sunnyw4040]

I'm not a pro, but if you put that candle decoration on your mat, then manually focus your camera on that decoration to set the focus, set a high fstop manually, then leave those settings. It should no longer try to hunt for focus. ;) This video was challenging for me. My balance is not quite there yet. Thanks again for video!

[@YogawithJoelle]

Thank you for the tip, I'll have to try that! I recently got a new camera trying to level up, and the focusing has been the bane of my existence! 😬 Well done on the video, it's a challenging one indeed, but I bet if you come back to it a few times you'll surprise yourself! 🌞

[@sunnyw4040]

@@YogawithJoelle I'm sure you already do this...but put tape on the floor and that's where you set up your tripod each time. Then dial in your manual focus setting and fstop. You might not need a high fstop since your camera probably close to you. The higher the fstop, the more depth of focus, but the more light you'll need. You can always just leave "auto ISO" on. It'll take a couple tries to dial in the perfect setting. But once you do, it'll stop the autofocus from hunting for focus as you move around. Some cameras you can set the focus to only train on your movement. So then the focus will follow you around, but being stationary, it's not important. 1. Manual focus. 2. Manual fstop. 3. Auto ISo. Should be the ticket ;)

[@YogawithJoelle]

@@sunnyw4040 So helpful!! Thanks again very much :)

[@saradezful]

I’ve just discovered you and I am so thankful!! What modifications do you recommend for shoe lace? My hip area is so locked up I can not get both gluteus anywhere near the ground, together.

[@YogawithJoelle]

Welcome Sara!! Thank you for practicing with me :) Great question about shoelace pose, you're always welcome to extend the bottom leg straight (I think I show that in the video), but if that's still a bit much for today, placing a cushion or folded blanket under the glute that is lifting can be a really nice option for many of us!

[@saradezful]

Thank you so much!

[@alicias.7215]

❤

[@greetjemartinezjustiz-vos4535]

Feels good.😂

[@katrinamcdonnell8913]

Like this one overall. But when on side and lift top leg up and hold (5m 33s), the hip of the leg holding up got crampy on both sides. I assume that is due to the IT band?

[@YogawithJoelle]

It could be! IT band tightness is tricky!

[@user-gz6xh4ei4o]

Hi Joelle. Is there anything else you would do for hip pain? I have a lot of daily pain in my hips, and all around them and I think it's IT band but not certain.

[@YogawithJoelle]

Hi! I've got lots of hip pain practices, you can find them all in this playlist: kzbin.info/aero/PL9wzuXltV203-E-HSaHyfY82-GbIjMsTZ

[@user-gz6xh4ei4o]

Hi thanks! I love these! I was wondering how do you know if you have IT band syndrome? Do you think PT helps? I tried once and it didn't work. DO you know if it helps to be more active or less? Thanks so much, Jane

[@Justshredman]

I’m experiencing IT band pain when hiking up hill. It’s been really frustrating for it’s put a stop to my hiking. Im hoping this could possibly help me 🥲

[@YogawithJoelle]

I'm sorry to hear that! I have a 10-minute practice for IT Band Pain that I hope can help : kzbin.info/www/bejne/jZOnhGeOepqGgdU

[@gabrielwheaton1411]

14:54 what muscles does this stretch? I gte severe pain going down my leg with this stretch Also is there an assisted / easy version of this stretch?

[@YogawithJoelle]

That's a bit stretch for the IT band! Definitely don't push it if it's painful - a nice alternative could be to sit in a chair crossing your legs in the same way and fold forwards to see if you can duplicate the stretch without going to the point of pain. Hope that helps!

[@evolvedbreath]

This was so yummy!!

[@YogawithJoelle]

Thank you Sarah!

[@jesspatterson333]

THANK YOU🫶🏻💕 never felt such release. This is going to save me in time for my races coming up 🙏🏻

[@YogawithJoelle]

Happy to hear it was helpful, Jess! Thank you for joining me 🙏🙏

[@Katya-ff4xv]

Thank you 😊

[@YogawithJoelle]

You're welcome 😊