The Iliotibial Band or IT Band extends from the outside of the pelvis, over the hip and knee, and inserts just below the knee. The IT band stabilizes the knee during running and cycling and may become inflamed and sore with repeated strain.
Standing Wide Leg Forward Fold
Spread feet wide, bring your hands to your waist, inhale and lift your chest, when you exhale fold forward keeping your back flat. Place your hands on the floor and hold this position. If you are not a very flexible person, spread your legs VERY wide. This may seem counter intuitive, but it will allow your hands to touch the floor. If you are more flexible, bring your feet closer together. Hands should be able to touch the floor. For a variation, take both hands and grab your right foot or shin and hold. Repeat on the other side. To move out of the pose, place your hands on your waist and inhale back up to standing.