I am NOT affiliated with these websites......I just feel they give good info for my clients needs.

Pain running down the Quads/inside the iliac crest 

 iliac crest {red lines}  https://www.medicalnewstoday.com/articles/319695.php

https://yogainternational.com/article/view/how-to-stretch-and-strengthen-the-psoas

also for sciatic 

Pain in the glutes & running down the back of leg/iliotibial band  {side of leg}

https://www.emedicinehealth.com/iliotibial_band_syndrome/article_em.htm

https://www.healthline.com/health/back-pain/sciatic-stretches#reclining-pigeon-pose

luv & light

Linda