Pace Setter : April 2025

Yoga for Runners

Yoga for Runners by Sally Drake
Pose of the Month: Standing Side Bend with IT Band Stretch

Pose Description and Benefits: This variation of a standing side bend targets a deep stretch in the iliotibial (IT) band, which runs along the outside of the thigh from the hip to the knee. The stretch helps relieve IT band syndrome pain and improves flexibility by targeting the hip and gluteal muscles that connect to the IT band. The standing posture also promotes balance, spinal stability, and a feel-good stretch through the lateral flexion along the entire side body.
How To Practice: Stand with your feet hip-width apart and maintain a straight posture. Cross one leg over the other leg at the ankle. Raise the arm on the same side as your back leg high overhead. Lean your body to the opposite side feeling for the stretch along the outside of the back thigh. Hold the stretch for about 30 seconds. Repeat on the other side.
Tips: Keep the core muscles engaged to stabilize the spine and pelvis during the stretch. If you feel unstable, the hand on the side of the leg in front can stay on the hip or use a chair or wall for support. Reach the opposite arm long overhead as you lean the upper body to the side. Look up to keep the spine long and to encourage an open and expansive feeling through the front, back and side body. Once you feel steady in the stretch, use your breath to go deeper.  On the inhale stand tall and reach up through the lifted arm, on the exhale lean to the side a little further while you keep the feet rooted on the mat.
 
Sally Drake has been a runner in the Capital District community for over twenty years and is a 500-hour certified yoga teacher. She teaches yoga at The Hot Yoga Spot in Albany, offering a variety of classes throughout the week from Gentle to Vinyasa Flow for all levels. Runners are always welcome! Sally’s weekly yoga schedule can be found here: Sally D. - The Hot Yoga Spot