A yoga strap is a belt-like prop used to assist you in advanced yoga poses or improve your alignment in a specific pose. They can also provide unique variations on specific postures. It is best to consult with your yoga teacher about proper use before using a yoga strap. Yoga straps can be purchased at most athletic stores.
Supta Padangusthasana
Supta Padangusthasana, or reclining leg stretch, can be done with a strap to increase the intensity and control of the stretch. Start by laying on your back with both legs straight against the floor. Lift your right leg up, bend the knee and place the yoga strap around the ball of the foot. Straighten the leg through the heel while maintaining tension on the strap. Hold the pose for one minute and repeat on the other leg.
Supta Baddhakonasana
Supta Baddhakonasana, or reclining fixed angle pose, may be performed using a strap to deepen the stretch in the inner thighs. Start in a seated position with the soles of your feet touching. Bring the strap around your upper body and bring it around the top of your pelvis and around your feet. Tighten until the stretch is challenging. Now, lay your upper body back onto a yoga bolster or a few pillows. Relax with your arms naturally falling to the side with your palms faced up. Stay in this pose for up to 10 minutes.
Urdhvamukha Janu Sirsasana
Urdhvamukha Janu Sirsasana, or upward facing bent knee pose, is a seated forward bending pose. The use of a strap in this pose can help those who are overweight, have a stiff back or have a hard time reaching their feet. While in a seated position, bend the right leg and straighten the left leg out in front of you. Place the strap around the arch of the foot and hang onto it with both hands. Stretch the spine upward and bend forward slightly without rounding the spine. Hold the pose for 30 seconds and repeat on the other side.
Adho Mukha Svanasana
Adho Mukha Svanasana, or downward facing dog pose, can be performed using a strap around the arms to develop proper alignment of the pose. While in downward facing dog pose, have your teacher place a strap around your upper arms just above your elbows. Make sure it is tight enough to create resistance. Press the arms against the strap, focusing on pushing the inner shoulder blades outwards.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "30 Essential Yoga Poses"; Judith Lasater, Ph.D., P.T., 2003
- Yoga Journal: Downward Facing Dog Pose
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