How to Use a Yoga Strap
- Feb 19
- 3 min read
What Is a Yoga Strap?
A yoga strap is a long, sturdy cotton or nylon belt with a buckle that allows you to adjust the length. It acts as an extension of your arms so you can reach further without straining.
Why Use a Yoga Strap?
Using a strap can help you:
Improve flexibility gradually
Maintain proper alignment
Prevent overstretching and injury
Make challenging poses accessible
Hold poses longer with better posture
Think of it as support, not a shortcut.
How to Use a Yoga Strap: 4 Poses
Watch the video and read the cues below!
1. Hamstrings: Seated Forward Fold
Deep stretch for the hamstrings.
Sit tall with legs extended.
Loop the strap around your feet.
Hold each end of the strap.
Hinge forward from the hips (not the lower back).
Tip: Focus on keeping your spine long and bringing belly to thighs rather than head to knees.
2. Shoulders and backbend: One-Legged King Pigeon
Great for tight shoulders and upper back.
Come into a pigeon stretch pose first. Ensure that hips are square to the mat and place a block under the front thigh if hips are tight.
Bend the knee of the back leg to lift the back foot. Loop the strap over the back foot.
Grab both ends of the strap with the arm that's on the same side as the back foot. The shoulder should be externally rotating with the elbow bent, so that the arm extends overhead.
Use the other hand to grab the strap. Arm is also extended overhead with elbow bent.
Slowly extend from the hip first, then from the back, shoulders and finally neck, gradually shortening the strap to pull the back foot closer to your head.
Tip: This is an intense backbend. Slowly extend to your body's capacity and hold for a couple of breaths. After releasing the pose, fold forward immediately for an effective counterpose.
3. Lateral stretch: Revolved Head to Knee
Deep stretch for the side body, lats and shoulders.
From a cross-legged position, extend out the right leg to the right side.
Open the left hip and point the left knee up to the ceiling, with sole of the left foot placed firmly on the mat.
Catch the left ankle with right hand.
Loop the strap around right foot and catch the strap with left hand. Arm holding the strap will cross OVER arm holding the ankle.
Bring the right shoulder down to right thigh as far as possible.
Open up the left arm (arm holding the strap), turning the left elbow and the chest towards the ceiling. Gradually shorten the strap to intensify the lateral body stretch.
Tip: Bring the right shoulder down to the right thigh first before opening up the left arm. To feel the full benefit of the stretch, try to extend fully from the left side body and avoid collapsing the torso forward.
4. Hamstrings, inner thighs and balance: Hand-To-Big-Toe Pose
Targets hamstrings, inner thighs and balance.
From standing position, lift up the right foot and bring right knee to your chest.
Loop the strap around your right foot and hold both ends of the strap in your right hand.
Straighten the right leg out in front of you. Slowly shorten the strap to intensify the hamstring stretch.
Hold the strap with your right hand and extend your left arm out to the left side.
Extend the right leg out to the right side, opening out the right hip and stretching the right inner thigh.
Tip: To maintain balance, keep gaze at a point on a floor a couple of feet in front of you.
How Tight Should the Strap Be?
It should be tight enough to feel the stretch but not so tight that you're straining to maintain good form.
As you get deeper into the pose, you can tighten the strap slowly. Avoid jerky movements and forcing your body to go too deep at the beginning.
There are many, many other ways to use a yoga strap. The four poses above are just a sample of how the strap may be used. Props are an amazing resource that can help us achieve poses that may otherwise be inaccessible at this time. Don't hesitate to use them!
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