13 Ways to Use A Yoga Strap (With Photos & Video)

Using a yoga strap is a good way to get some self-help into your yoga practice. No matter what your level of experience is with yoga, a strap can provide useful help on support, alignment, and posture. Yoga straps are often used as an extension of your arm/hand. They are great tools for working on flexibility so they are mostly used for stretching.

Remember not to get too excited and pull your way into postures with force! Always listen to your body, and let your body open up in its own time when you use a strap.

When you buy a yoga strap, pay attention to the length of the strap. They are usually 6(182 cm), 8(243 cm) or 10 (304 cm) foot long. I find the middle length the most versatile, but it also depends on how tall you are.

If you don’t have a yoga strap you can try using a scarf, necktie or belt or something similar. Make sure it is not made of stretchy material, because unlike resistance bands, often used in fitness classes, yoga straps are not elastic.

Now let’s look at some yoga poses you can practice with a yoga strap.

1. Side Stretch

To stretch the arms, shoulders, and the sides of your body, take a hold of your strap a bit wider than shoulder width. Swaying slowly from side to side, stretching and opening the shoulders and each side of the body.

2. Extended Hand To Big Toe

Use a strap around your foot if holding the big toe is too difficult. Begin with a leg slightly bent and slowly work on straightening the leg and shortening the length of the strap. You can also use a wall to help you find balance in this pose.

3. Dancer Pose

Loop a strap around one foot, hold the other end of the strap with both hands over the shoulder and start moving into the dancer pose. Walk your hands down the strap as much as you need to shorten the distance between hands and foot. Keep lifting the chest and kicking the foot into the strap.

4. Butterfly Pose

For stretching the inner thighs and hips, come to Bound Angle Pose. Make a loop from the strap, and place it around your sacrum and underneath the feet. The tighter the strap, the closer your legs will be to your body. You can also lay down on your back while allowing your hips to open.

5. Cow Face Arms

Tight shoulders often prevent people from being able to clasp hands behind the back. A yoga strap helps to modify the pose and still receive all benefits of the stretch. Just hold onto the strap with both hands and shorten the grip as your progress in this pose.

6. Shoulder Stretch

This is one of my favourite ways to use a yoga strap because you can do it anytime, not just during your yoga practice. I like to keep a strap on my work desk and stretch shoulders during the breaks. Begin by sitting or standing with a neutral spine and hold a strap above your head with both hands wider than your shoulders. Bring the arms back and down, then up again, slowing down on the difficult spot. You can adjust the strap as much as you need to feel the stretch in the shoulders and chest.

7. King Pigeon Pose

From Pigeon pose, bend the back leg and place your strap around the foot. Hold the end of the strap with both hands above the head and adjust the distance between hands and foot as much as your flexibility allows.

8. Seated Forward Bend

Hold the ends of the strap with both hands and place the strap around your feet. Keeping the spine long, gently pull yourself forward until you feel the stretch on the back of the legs.

9. Head To Knee Pose

Just like in the previous pose, use a strap around the foot and pull yourself forward.

10. Reclined Hand To Big Toe Pose

Just as in standing version of this pose, you can loop a strap around your foot and gently pull the leg closer to you to deepen the stretch.

11. Half or Full Boat Pose, (Ardha) Navasana

Place the strap under the balls of your feet, holding on to the ends of the strap. Lift up your legs slowly, and make sure your lower back stays extended, not rounded.

Push through your feet to the strap. Keep your knees bent and shins parallel to the floor for a Half Boat Pose, or extend your legs fully (shown in photo) for the Full Boat.

12. Reclined Pigeon Pose/ Figure 4 Stretch

Reclined pigeon pose is a great alternative to a classic pigeon pose, especially for people who have knee issues in classic pigeon pose. You can do this pose without a strap, but if holding hands behind your thigh/shin doesn’t feel comfortable, hold onto the strap instead and pull your leg closer. Another option is to place a strap around the foot, straighten the leg and gently pull the strap to intensify the stretch.

13. Bound Poses

If you don’t have enough flexibility yet to clasp your hands in bound yoga poses, try using a strap. As you advance, shorten the grip until you are able to clasp your hands without collapsing chest and shoulders.

There are countless ways to use the strap for your advantage. Make sure you have a strap long enough to play with, and start exploring different ways to make it a part of your personal practice!