Yoga straps are useful tools for yoga practitioners, especially beginners. The misconception that yoga is only for flexible people too often becomes an excuse for the very people who need exercise the most to avoid yoga. Yoga straps are nylon or cotton bands that let you modify poses or assist you in doing poses to the best of your ability, regardless of your current strength and flexibility.
SetuBandha Sarvangasana
SetuBandha Sarvangasana, or Bridge Pose, is a commonly performed exercise in most styles of physical yoga. The variation of bridge pose with a strap strengthens your shoulders as well as the glutes. The muscles of the chest, neck and spine stretch during this exercise.
The bridge pose is done lying face up on the floor with the knees bent. Place your feet hip-width distance apart and about six inches from your buttocks. Wrap the strap around the front of your ankles and hold the ends of the band tight with your arms straight at your sides. Wrap the band around your wrists a few times as necessary to keep the band taut. Then, pull on the straps and raise your hips toward the ceiling until only your feet, shoulders and head are on the floor. Do not move your arms underneath your back, and clasp your hands like you would during a traditional bridge pose.
Supta Padangusthasana
Supta Padangusthasana is often translated as Reclining Big Toe Pose. This is a popular stretching exercise for the hamstrings, though the hips, calves and groin are stretched too. The strap allows people with tight hamstrings to do this pose comfortably.
To perform the reclining big toe pose, lie on your back with your legs straight on the floor. Flex both feet and tighten your quads. Then, bend your left knee and bring it toward your chest. Wrap the strap around the bottom of your foot and hold both ends between your hands. Next, extend your left leg straight toward the ceiling, or as straight as you can get it. Keep the rest of your body relaxed on the floor. Repeat with the right leg.
Paripurna Navasana
You've probably heard of Paripurna Navasana as Boat Pose. Boat pose is a challenging core strengthening exercise. Using a strap will allow your arms to assist your core in holding the pose correctly so your lower back doesn't round.
To do the boat pose, sit on the floor and wrap the strap around the bottoms of your feet. Then, extend your legs up and out to a 45-degree angle from the floor. Lean back so your upper body is also at a 45-degree angle to the floor. Squeeze your abs and hold your spine straight. Pull with your arms as needed to maintain your position as you balance on the "sit bones" of your buttocks.
Member Comments