This is a brilliant pose for opening the hips and stretching the IT band. One of my favourites!

Start on all fours.

Bring your left foot forward and allow both hands to twist to the right.

Turn onto the blade edge of your left foot to increase the intensity of the pose.

If you want to raise the right knee off the floor you should keep the leg and strong with the back of the knee pushing up to the ceiling. If that is too intense rein it back in and place the knee back on the floor.

Hold here for at least ten deep breaths before repeating on the other side.