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.

[@annettewass4733]

I love your fantastically clear anatomical explanations -makes it so much easier to get what's happening and why.Thanks so much!

[@ingridmarcroft7713]

We are so grateful for your special place in the yoga world! So crucial and wonderful and yay! Thank you! : )

[@JasonCrandellYoga]

That means a lot. Thanks!

[@jasminsweeney-may300]

This feels like it was made for those of us who have had hip surgeries! Tight IT is often a regular “friend” post surgery and during the long no this of rehab. It can easily tighten up again so thanks for these great insights!

[@JasonCrandellYoga]

Yes, absolutely. This work is perfect for post-surgery rehab. I hope it helps!

[@kathyjast]

Excellent ,thank you. Definitely interested in building hip stability for us older folks with arthritis. The older I get the more important strength in the hip girdle becomes.

[@JasonCrandellYoga]

Absolutely. Hip strength and stability are essential!

[@CPYPDX]

Super useful!

[@JasonCrandellYoga]

Glad to hear!

[@gautamramasamy2482]

Amazing! Thank you!

[@JasonCrandellYoga]

You're welcome!

[@danariffel3502]

Thank you for your clarity! And your passion to share your wisdom

[@JasonCrandellYoga]

You're welcome! Thanks for watching!

[@michellehyde2936]

Fantastic - thank you!

[@JasonCrandellYoga]

You're very welcome!

[@YogiBethC]

Thanks Jason; I love your slumpy ("bad") tree pose - I'm definitely going to teach that in class! And glad you didn't demonize using the foam roller. ☺ Question for you: when you are teaching something like supta padangusthasana in a very specific way - e.g., going to 45-degrees as you did here rather than a full twist - what type of language do you use to encourage students to explore something other than their maximum range? It sometimes seems like no matter what I say, students are eager to go for the MOST they can do in a pose rather than being willing to explore more subtleties.

[@JasonCrandellYoga]

Honestly, I just spell out the benefit of the technique honestly and directly. I just tell people we're going to do something a little different to focus on X, Y, or Z. Students are usually amenable to change when they understand the context.

[@YogiBethC]

@@JasonCrandellYoga Thank you! That's something I learned to do in my yin yoga classes; I need to incorporate that kind of mindset more into my hatha classes.

[@JasonCrandellYoga]

@@YogiBethC You're welcome, Beth! And, don't forget the strengthening work as well!

[@AudreyBenthamVoice]

How long, or how many reps do you recommend teaching for the side lying leg lift?

[@JasonCrandellYoga]

6 to 10 on each side is a good rule of thumb. I tend to hold each for a breath or two at the top of the pose.