Front leg: IT band and gluteus muscles. Can also target your lower back.
Come into a cross legged position. Your front foot can rest on the floor, or if you prefer, on your opposite knee. Play with the width between your knees.
You want to feel this pose on the lateral part of your front leg: IT band and gluteus muscles. If you feel this while sitting with your spine in an upright position, stay upright. If you don´t feel the target area(s) try and lean forward. Still not feeling it? Try leaning away from your front leg – so if your right leg is in front, try and lean to the opposite side, over your left leg. This can help you find the target area(s).
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.
Stay around 2-5 minutes. Then slowly ease out of the pose and relax a moment before you shift leg.
Do you need guidance?