Yoga for Runners: A Stretch Class for the IT Band

David Procyshyn
Hatha Yoga
Yoga for Runners
Yoga for Athletes
Gentle Yoga
Yoga for Back Care
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Average: 4.6 (80 votes)

This Yoga for Runners class is designed specifically to prevent or help heal chronic IT band tightness. It takes a holistic approach, releasing all of the muscles that play a role in IT Band Syndrome.


Hi David ! I'm using this
Kaoya 4 years ago

Hi David !

I'm using this video as part of my IT band rehab routine, and on some exercises (particularly the quad stretch with the leg up against the wall) I notice a big discrepancy in flexibility between my left (non-injured) and my right (injured) leg.

When working on my left leg, I can put my back up against the wall, but when working on my right leg, even having my hands on the floor with my elbows straight is challenging...

So here is my question : should I stretch my left side as much as it can be stretched, even if it risks increasing the difference in flexibility between the two legs, or should I wait until my right leg "catches up" before?

Thank you very much, and thanks for the great videos, it's really helping !

(I hope I've explained it clearly, I'm not an English speaker and it was quite difficult to formulate)

Hip Flexor Imbalance
David Procyshyn 4 years ago

Hello Kaoya.

Great question.

The best thing you can do is see a physiotherapist. Until then, here are a few suggestions:

You have a clear imbalance between the flexibility of your hip flexors. In this case, you don't want to totally ignore the more flexible side, but you do want to stretch the tight side more frequently.

Stretch the right side a lot - 'a lot' would depend on your body and how it responds. For example, my hip flexors increase flexibility faster when I hold them in a stretch for 20 seconds or more, three times, a couple of times a day. This is too much for some. You will need to see what works for you.

The approach with the left side would be to just keep it limber, keep the muscle soft. In fact, in may be a good idea to incorporate a strengthening exercise for the hip flexor on the left side.

Let me know how it goes.

David Founder

It's OK if you are not a runner
Suzzann 4 years ago

I am not really a runner, but this video was on the yoga for beginners program, and I wanted to do yoga everyday, so I decided to do this alternate video along with the others. It was much more of a workout than the first video I did (Stretch class for beginner 1) and I found the one where you have to put your leg on the wall and kneel to be the hardest. I would not recommend this to seniors though, because of the kneeling and extra amount of flexibility.

vanessa40 5 years ago

I adore this workout. Is it ok to do every afternoon. I run most mornings.

Hawaiipaddler1 5 years ago

David!!!! I'm a runner and experience muscle imbalances during various stages of my training. And with that, of course, I get some major IT Band issues. I found your practice targeted just for the IT Bands, and let me tell you what!!! This hit the jackpot for me! This is perfect and hits the exact points in my hip and IT Band that I need. Your practice will now be added to me therapy when I get my muscle imbalances, as well as my maintenance yoga practice! Mahalo Nui Loa, David!! This is spot on!!

Painful stretch in back of knees
hippovisi 5 years ago

Dear David,

When performing the last exercises with the strap wrapped around my ankle, I do not feel the stretch on the sides of my leg. Rather, I feel a painful stretch behind my knee. I am a beginner with intermittent IT band trouble, but not a runner. I wonder if this strain is due to inflexibility or improper positioning. It is relieved if I bend my knee. Thank you for any help you can provide.

Pain behind the knee
David Procyshyn 3 years ago

Hi there.
Yes, it most likely indicates tightness in the knee, but you don't want to experience pain, since you can be twisting in the joint, which is causing a strain on the ligaments or the meniscus. Do your best to do the stretch with a straight knee, but rotate the leg from the hip and make sure the toes and knee cap are pointing in the same direction.

Take care,

David founder

The GOOD pain...
drewm52085 5 years ago

I have had chronic hip/knee/ankle/(pretty much everything belly-button down) issues and this class hit every single one. I had that "good" hurt so often, it makes me really want to do this class as often as possible! Thanks for an amazing class!

Wow, when you say "for
MandeyM 5 years ago

Wow, when you say "for runners," you really mean it! This hit all the tight spots. I'm not going to lie, I was a little miserable at points during the video because running has left me so stiff in the hips, IT band, calves and quads. I need to do this video often!

mrsdrjeff 6 years ago

Is there any way to include adjustments for those of us with IT band issues but who can't kneel? Even with a blanket or block, it's too hard for my knees.

Thanks though, I did what I could! Felt great :)