Along with foam blocks, bolsters, wedges and pillows, straps are yoga props that help you maintain correct alignment or that help you get deeper into a pose. If you do not have a strap, then you can use a belt, tie or other piece of durable, material that is roughly 72 inches long. Famous yogi and instructor B.K.S. Iyengar takes credit for popularizing the use of props. Yoga Journal contributing writer Claudia Cummins recommends practicing yoga poses both with and without straps for thorough learning. You can use yoga straps especially in forward bends, bound twists and standing balance poses.
Seated Forward Bend
Step 1
Sit on your yoga mat with your legs stretched out straight in front of you.
Step 2
Flex your feet and place the strap across your soles with equal length of strap leftover on your right and left sides.
Step 3
Grab each end of the strap and bend forward from your hips, maintaining a long spine and neutral shoulders. Use the strap to gently pull yourself closer to your legs. Do so by walking your hands up higher on the strap ends, toward your feet. Hold the pose for up to one minute, then slowly release.
Bound Twist
Step 1
From your seated forward bend starting position and with your strap in your left hand, bring your right foot in toward your hips with the top of your knee facing the ceiling.
Step 2
Turn your torso slowly toward your right, feeling your spine twist. Keep your posture upright.
Step 3
Bring your left arm to the outside of your right knee and bring your left hand toward the floor. Try to reach your left hand under your knee as you reach your right arm around your back, toward the top of your left thigh.
Step 4
Reach for the strap with your right hand, winding up until you feel intensity without pain. Breathe deeply for five to 10 breaths, then repeat the pose on the other side of your body.
Dancer Pose
Step 1
Stand on your mat with your feet planted firmly into your mat and your posture engaged. Keep each end of the yoga strap in your right hand, creating a loose loop.
Step 2
Bring your right heel up and in toward your right buttock, then wrap the loop around your flexed foot at the ankle.
Step 3
Raise your right arm up until your right elbow points straight up and your right tricep faces out in front of you. Your bent right arm is by your head.
Step 4
Tighten up on the slack of the strap as you press your right ankle into the strap and bend back with your upper body. Raise your left arm up or reach it back to also grab the strap for a more intense variation of dancer pose. Hold the pose for five to seven breaths on each side.
Tips and Warnings
- Breathe as deeply and smoothly as possible during your yoga practice.
- Practice deep yoga poses after warming up with flowing movements or aerobic activity.
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