It wasn’t until you started ouching your way up the stairs or down the street on your morning walk or run that you were introduced to the infamous connective tissue known as the iliotibial (IT) band. From then on, you promised your IT band that you’d do all the things to keep it from hurting (stretching! strengthening!). But the sitting, sitting, and more sitting of daily life sorta threw a wrench in your intention—not to mention your entire lower body.

Relieving and preventing IT band discomfort doesn’t have to remain an unkept promise. The yoga poses below double as IT band stretches and can, with time and consistent practice, exponentially help with that.

5 IT Band Stretches to Relieve Discomfort

When your IT bands need a little attention, turn to these stretches. If your outer hips and knees feel extremely tight, less is usually more. Use the prop variations for less intensity. Don’t forget to switch sides.

If you’re experiencing pain, and not just tightness, in your IT band, approach these stretches with caution and consult a health professional before practicing.

1. Reclining Figure 4 

Sometimes practiced as a Pigeon Pose variation, Reclining Figure 4 releases the hip and glute muscles and connective tissues that surround the IT bands. For a milder stretch, keep your bottom foot on the mat. For a more intense  stretch, lift that foot off the mat and grasp the back of your thigh with your hands and pull it toward you. Lean your lifted knee away from you, toward the front of the mat.

(Photo: Andrew Clark)

2. Cow Face Pose

It might look like an unassuming seated position, but stacking one knee over the other in Cow Face Pose is a serious stretch for your outer hips. If it’s tricky to cross your legs without lifting your sit bones off the mat, try sitting on a folded blanket. Don’t forget to breathe.

3. Cross-Legged Standing Forward Bend 

A simple adjustment to this common yoga pose, in which you basically step one foot behind and to the side of the other as you lean forward from your hips, creates one of the most effective IT band stretches. Bend your knees as much as you need in Cross-Legged Standing Forward Bend and/or place your hands on blocks or stacks of books for more support.

(Photo: Andrew Clark)

4. Revolved Triangle Pose 

The “revolved” part of Revolved Triangle is the twisty part—and it’s what helps move the stretch into the IT band of your front leg. Keep a micro-bend in your knees and/or a block underneath your bottom hand for less intensity.

(Photo: Andrew Clark)

5. Supine Spinal Twist 

There are many different ways to take a Supine Spinal Twist. For maximum IT band relief, straighten your top leg as much as is comfortable and rest your foot on the mat, a block, or pillow. To lessen the intensity, keep just your top leg or both legs bent. You can also place a pillow or bolster underneath your bottom knee.