Front leg: IT band and gluteus muscles.
Place your front knee between your hands. Allow your foot to be close to your groin or in a way that suits your unique body. Relax your front leg completely. Place your arms in a way that feels comfortable. You can rest on your elbows, rest on a pillow/bolster, or go all the way down resting your head on the floor.
There´s not one way to do this pose. Feel the target area, and modify the pose until you feel the target area, and can allow your muscles to relax.
If you feel pain in your front leg, try letting your outer hip rest on the floor, in more of a seated position (Deer pose).
Stay around 2-5 minutes. Then slowly ease out of the pose and relax a moment before you shift leg.
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