Discover the benefits of using a strap for flexibility, mobility and posture support in your yoga practice.

Every time I roll out my yoga mat, I ask myself how I can create more space and ease in each pose. Some days, I have more range of motion and other days, I feel tight and stiff — especially if I have been sitting for long periods of time. The yoga strap has become a staple in my practice and the classes I teach because it offers support and helps release tension gradually and safely. 

What are the benefits of using a yoga strap?

• Improve flexibility and range of motion while maintaining alignment: when we try to push past our limits, other areas of the body overcompensate, leading to misalignment and even injury. A strap helps maintain integrity in the posture 
• Open the shoulders: it is common to slouch forward when working at a computer or desk, which leads to tightness in the upper body. A strap is a helpful tool to stretch the shoulders and increase mobility
• Lengthen the hamstrings: sitting, running or biking can cause tightness in the hamstrings. If you’ve experienced rounding in the spine while bending over to touch your toes, it may be because the hamstrings are tight. Using a strap creates more space for tight muscles to release
• Support the hips: Whether balancing on one leg or relaxing in a bound angle pose, a strap can help create extra support for deeper opening

The yoga strap is also easy to pack and there are many alternatives you can use if you don’t have a strap nearby. You can get creative and use a towel, blanket, tie of a bathrobe, belt, workout band, or other household item.

Are you ready to feel the benefits of a yoga strap? I filmed a video you can do in the comfort of your home.

Here are 10 poses you can try with a strap to deepen your yoga practice:

These poses can be held for 5-10 breaths on each side.

1. Seated shoulder flossing: sit cross legged and hold the strap between both hands wider than shoulder width apart. Inhale and reach your arms above your head. Exhale and bring your hands behind your back. Inhale and reach your arms back above your head. Exhale and bring the strap in front of your body. Repeat 10 times
2. Seated side bend: Hold the strap with both hands. Reach your arms above your head. Gently lean side to side
3. Cow face arms: Hold the strap in one hand and extend that arm up toward the ceiling. Reach your other arm out to the side and turn your thumb down so your palm faces behind you. Then wrap that arm behind your back and grab the strap below the other arm to stretch the triceps and shoulders. Repeat on the other side
4. Head to knee pose (janu sirsasana): Extend one leg out and slightly to the side with your foot flexed. Bend the knee of the other leg and place that foot on the inside of the opposite thigh. Loop the strap around the ball of the foot of the extended leg. Inhale and lengthen your spine. Exhale and fold forward, shifting your belly button toward the center of the extended leg. Repeat on the other side
5. Humble warrior (baddha virabhadrasana): Come into warrior 1 (virabhadrasana I) with your right leg in front. Hold the strap in both hands behind you. Inhale and lengthen your spine. Exhale and fold forward, allowing your head to come to the inside of your right knee. Reach your arms with the strap up toward the ceiling. Repeat on the other side
6. Hand to big toe pose (utthita hasta padangusthasana): From a standing position, shift your weight onto the left leg. Loop the strap around the ball of your right foot. Hold the strap in your right hand. Your left hand can come onto the left hip for counterbalance. Begin to raise the right leg up and out to the side using the strap. Repeat on the other side
7. Seated forward bend (paschimottanasana): Take a seat with both legs out in front of you. Loop the strap around the balls of both feet. Inhale and lengthen your spine. Exhale and fold forward while maintaining a long spine
8. Reclined hand to big toe pose: Lie down on the ground. Loop the strap around the ball of your right foot. The left leg can be bent with the foot on the ground or you can extend it forward with your foot flexed. Hold the strap in the right hand and begin to lift the leg up and to the right. Repeat on the second side
9. Reclined twist: From hand to big toe pose, bring the strap into the opposite hand. Extend the opposite leg forward. Bring the leg bound by the strap across your body into a twist. Repeat on the second side
10. Reclined bound angle (supta baddha konasana): I recommend using two blocks, a bolster and a strap for this pose. Place two blocks about an inch apart, with one block on the middle height and one block on the lowest height. Place a bolster vertically against the blocks creating a slope. Touch your sacrum to the edge of the bolster. Place the strap around the lower back. Touch the soles of your feet together and bind the strap around the feet. Allow your knees to gently release to the sides

How do you feel after using a strap to release deeper into these poses? Remember that each day, the body changes. Props help meet us where we are so we can fully receive the benefits of poses. I’d love to support you in your yoga practice. I offer virtual or in-person one-on-one and group yoga sessions. To learn more, fill out the contact form or email me at shannonkyeager@gmail.com. 

With comfort and ease,
Shannon