Yoga Strap: Benefits And Uses

Yoga Strap

Yoga often requires minimal equipment but, certain props such as yoga blocks, blankets, wheels, etc. can enhance your practice and help you achieve deeper stretches and poses. One such versatile prop is the yoga strap. Yoga poses can be performed using only your body, but incorporating props such as yoga straps can enhance your practice and help you achieve optimal results.

If you don’t have a yoga strap, you can use a scarf, necktie, belt, or similar item. But make sure that the material you use is not stretchy, as yoga straps are not elastic like resistance bands commonly used in fitness classes.

In this article, we will explore the benefits of using a strap and also discuss its various applications.

What is a yoga strap?

A yoga strap, typically made of cotton or nylon, is a long, flexible band with a buckle or D-ring at one end. It is typically come in 6-foot (182 cm), 8-foot (243 cm), or 10-foot (304 cm) lengths. Its length allows for versatility and adaptability to accommodate different body sizes and levels of flexibility. The strap is used as an extension of your arms to reach and hold onto body parts that may be challenging to access otherwise.

Benefits of Using a Yoga Strap:

a. Improved Flexibility: Yoga straps assist in lengthening muscles, improving flexibility, and increasing the range of motion. They enable practitioners to gradually extend their reach and deepen stretches, making challenging poses more accessible.
b. Enhanced Alignment: Straps serve as alignment guides by helping individuals maintain correct posture and positioning during yoga poses. They prevent unnecessary strain or compensatory movements and promote optimal body alignment.
c. Increased Stability: For those struggling with balance or limited strength, a yoga strap offers support and stability. It allows practitioners to focus on proper form and gradually build strength without compromising safety.

d. Deepened Relaxation: Utilizing a strap in restorative poses promotes relaxation by relieving tension and providing gentle traction. This aids in releasing tight muscles, reducing stress, and facilitating a deeper state of relaxation.
e. Rehabilitation and Injury Prevention: Yoga straps are excellent tools for rehabilitation and injury prevention. They provide support to areas that require extra care, such as tight hamstrings or shoulders, helping individuals recover or avoid injuries during their practice.

How to Use a Yoga Strap?

Choose the Right Strap: Yoga straps are typically made of cotton, nylon, or hemp. Opt for a strap with a comfortable width and length. A standard strap is around six feet long, but longer ones are available for individuals with greater flexibility or taller.

Add Strapping to Your Practise: Hold the strap firmly in both hands while maintaining a shoulder-width distance between your arms. As necessary, alter the length.

Extension and Support: Use the strap to extend your reach in standing or seated forward bends, reaching for your feet or ankles. Wrap the strap around the foot and hold the ends to increase the stretch.

Alignment Assistance: Loop the strap around the upper arms during downward-facing dog or plank pose to maintain proper alignment and engage the shoulder muscles.

Binding Poses: For poses requiring binding, such as seated twists or eagle pose, use the strap to connect the hands when the flexibility is limited.

Strap-Assisted Yoga asanas

Yoga is a form of exercise that combines breathing exercises, physical postures, and meditation to improve general health. To fully benefit from some yoga asanas, our bodies may occasionally need a little more help or support. Yoga with straps can be used to address this.

Some Strap-Assisted Yoga asanas are:

Strap-Assisted Forward Fold: Place the strap around the balls of your feet and hold onto the strap with both hands. Slowly fold forward, keeping your spine straight and extending through the crown of your head.

Strap-Assisted Shoulder Opener: Hold the strap with both hands behind your back, wider than shoulder-width apart. Gently pull the strap upwards, allowing your shoulders to open and your chest to lift.

Strap-Assisted Cow Face Pose: Hold the strap with both hands behind your back. Bring one arm overhead and the other behind your back, trying to clasp your hands. If your hands don’t meet, use the strap to bridge the gap.

Strap-Assisted Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Place the strap around your thighs, just above your knees. Press your feet into the ground, engage your glutes, and lift your hips off the mat.

Strap-Assisted Pigeon Pose: Start with your right leg forward in a low lunge position. Wrap the strap around the back of your foot and grasp it firmly with both hands. Utilising the strap to maintain your balance, slowly drop your chest towards your front leg.


Q1: Are yoga straps only for beginners?

A: No, yoga straps can benefit practitioners of all levels. They offer support and allow for deeper stretches and variations, making challenging poses accessible to both beginners and advanced practitioners.

Q2: Can I use a belt or a scarf as a substitute for a yoga strap?

A: While belts or scarves might be used as makeshift options, they lack the durability and stability of a dedicated yoga strap. It is recommended to invest in a proper yoga strap for optimal results and safety.

Q3: How do I clean my yoga strap?

A: Most straps can be hand-washed with mild soap and water. Follow the manufacturer’s instructions to ensure the longevity of your strap.

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In conclusion, Your practise might take on new directions if you incorporate a yoga strap. These adaptable tools support you, increase your flexibility, help with alignment, and develop your yoga practise overall. It can be used in a variety of ways, from simple adaptations for beginners to complex variations, to help you improve in your practise and reach your wellness objectives.

Always remember to pick the proper strap, master its use, and appreciate the advantages it provides.

So spread out your mat, take your strap, and start doing yoga to discover yourself, gain strength, and improve your flexibility.

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