Props such as yoga straps or ropes were originally advocated by B.K.S. Iyengar, a yoga teacher from India who emphasized proper alignment and position. Yoga straps, specifically, are designed to help you extend your reach and prevent injuries caused by overstretching. Unlike most exercise bands, yoga straps are not elastic, but firm. You can incorporate the yoga strap into your existing routine. Consult your doctor before trying yoga or starting any new fitness program.
Using a Yoga Strap in Forward Bends
Step 1
Sit upright on the mat in staff pose, with the spine erect and the legs outstretched, either together or out toward the sides of the body. Keep the yoga strap loosely on the floor next to the body while you walk the hip bones backward and tilt the pelvis slightly forward, ensuring your spine is in proper alignment.
Step 2
Wrap the middle of the strap around the ends of both feet while holding one end in each hand, or around one foot if stretching one leg at a time. Make sure the strap is symmetrical and taut, but not too tight. Do not hyperextend or lock the knees, but keep the legs relaxed. Breathe deeply as you prepare to stretch.
Step 3
Inhale deeply and pull the straps into the body and sit up straight. As you exhale, fold forward over your legs, pulling the straps into the body with bent elbows. For a deeper stretch, wrap the strap around the body, then put the flat end of the strap into one of the slots on the buckle end. Use one hand to gently pull the flat end forward as you reach forward toward your feet. Use your breath to help you relax into the pose. This same pose can be practiced stretching one leg at a time, with or without a yoga strap.
Using a Yoga Strap in Twisting Poses
Step 1
Sit upright on the mat with your right leg bent and lying flat on the mat in front of you. Step the left leg over the right. Make sure your spine is straight. The seated twist is a wringing movement, not bending. There should be no arch in the spine. To begin, the strap is loosely lying on the floor around the body with your hands at your sides.
Step 2
Wrap the strap around your body and feed the flat end from the right under the left knee. Lace it through the buckle end and gently pull on it with the left hand as you twist around to the left. Inhale and exhale deeply. If you cannot breathe comfortably in twisting postures, come out of the pose slightly until you can breathe freely.
Step 3
Place the left hand on the floor behind you and the right elbow against the outside of the left knee, pushing against the knee for leverage, and pulling the strap behind you to help gain a deeper twist. If the strap does not provide a deep enough twist, the pose may also be practiced while grasping interlocked hands, with the right hand fed under the bent left leg and reaching for the left hand wrapped behind the body. Repeat these steps on the opposite side.
Tips and Warnings
- Pay attention to how your body feels in each pose. The straps are meant to prevent injury, not encourage you to push yourself beyond your limits. You should be able to breathe comfortably in yoga postures.
- If you have had back surgery or major injuries to the spine, avoid twisting poses. Pregnant women also should not practice twisting poses. Talk to your health care provider for alternative exercises that are appropriate for your condition.
Things You'll Need
- Yoga mat
- Yoga strap
- Comfortable clothing
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