Ideas for Using Straps in Yoga: How to Use Yoga Straps

Sometimes when you go in a yoga studio, you’ll see long woven bands called yoga straps that are available to use as a prop in your practice. We have them at the recreation centers I teach in, and some people like to use them to provide their bodies with support with stretching more deeply.

If you take yoga classes online, some teachers will also suggest to even use a long towel if you don’t have a strap. If you’re curious about yoga straps and how you can use them in a yoga practice, learn more about these yoga props.

What Are Yoga Straps?

Yoga straps are typically long belt-like materials that are at least as long as double the size of your leg, up to 6 to 10 feet long. They’re usually the width of a belt and are made of material that’s sturdy enough to be pulled and hugged around your limbs without ripping apart, such as cotton or hemp.

When you’re shopping for a yoga strap, consider how tall you are when selecting the length. There’s also a fastener on the yoga strap, which may influence which one you choose. Some have plastic, and some have metal. There are also quick-release models.

Like with choosing any yoga props, including yoga blocks, touch the props and imagine using them in your practice. Find one you’re comfortable with. Since yoga straps are relatively inexpensive, ranging from around $10-$20 each, you could even get multiple types to use and compare.

How to Use a Yoga Strap in a Yoga Practice

Yoga straps can be helpful for adding length to your arms, to go deeper into poses, and to achieve proper alignment. For example, in a Seated Forward Bend (Paschimottanasana), I might twist and contort my legs in order to reach my feet on my own. Using a strap, I can set myself up in proper alignment in Staff Pose (Dandasana), before using the strap to gently fold forward.

If you have a yoga strap handy, think about using it when you want to reach your arms farther toward something, or when you want to deepen the intensity of a pose. The following are some examples for how to use a yoga strap.

1. In Cow Face Pose (Gomukhasana), place a strap between your hands and grip the strap as you go deeper into the pose.
2. In Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana), lie down, wrap the strap around the ball of one foot, and extend it toward the sky. Hold the strap in the hand on the same side as the foot, and gently let the leg fall out to that side. Transfer the strap to the other hand, and bring the foot over to the other side.
3. In Boat Pose (Navasana), place the strap around the balls of the feet. Lean back as you hold onto the strap, either keeping the knees bent or extending the legs.
4. In Extended Hand-to-Big-Toe Pose standing (Utthita Hasta Padangusthasana), lift one leg, place the strap under the ball of the foot, and hold the strap in the hand on the same side as the foot. Extend that leg, then switch sides.
5. For a deep shoulder and arm stretch, hold the strap shoulder-width distance apart in both hands. Raise it up and over your head in a rainbow motion.
6. In a Head-to-Knee Forward Bend (Janu Sirsasana), extend one leg out to the side, and place the foot of the opposite leg on the extended leg’s inner thigh. Wrap the strap around the ball of the extended foot, and use the strap to fold into the pose. Switch sides.
7. If you’re not able to interlace your fingers behind your back for a shoulder stretch while seated in Easy Pose (Sukhasana) or in a Standing Forward Fold (Uttanasana), hold a strap between your hands to stretch the arms behind you.

You can also use straps in advanced yoga poses, like One-Legged King Pigeon Pose (Eka Pada Rajakapotasana), Dancer Pose (Natarajasana) and Warrior III (Virabhadrasana III). Remember to always go into a strap-supported pose slowly and safely. If anything feels painful, back out of the pose, and adjust.

Always consult a physician before beginning a yoga practice.

What’s Your Favorite Way to Use a Yoga Strap?

I’d love to hear from you! How do you like to use a strap in your yoga practice? Please share your favorite yoga strap-supported pose in the comments.

Want more info on using props in yoga? Check out How to Use Blocks in Yoga.

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