10 Yoga Strap Poses for Strength and Stability

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10 Yoga Strap Poses for Strength and Stability

Yoga straps are simple props that serve multiple purposes to deepen stretches, improve alignment, and prevent injury. Straps provide leverage and assistance in poses, allowing beginners to safely access more challenging shapes. They also give yogis of all levels new variations to explore. This comprehensive guide covers how to use yoga straps effectively as well as strap poses to open the chest, hips, hamstrings, and more.

Overview of Yoga Straps
10 Yoga Strap Poses for Strength and Stability

Yoga straps are long, durable straps, usually made of cotton or nylon webbing. They have a buckle or loop on each end to form a circle for grabbing. Straps come in varying lengths from 6-10 feet to provide enough length for different body proportions and poses. Most yoga practitioners should use an 8-10 foot strap.

When used properly, straps can:

  • Allow you to bind your hands behind your back to open the shoulders
  • Help extend your reach to grasp the outside of your foot, ankle, or calf
  • Provide leverage to move deeper into seated forward folds
  • Assist with alignment in balancing postures
  • Enable beginners to safely access more advanced poses
  • Help yogis with limited flexibility due to age or injuries practice certain asanas

Straps are useful for students of all levels. Advanced students can find new variations to poses by incorporating a strap. Those with injuries or tightness can rely on straps to avoid overexertion. And beginners will build confidence accessing poses they couldn’t yet reach on their own.

Yoga Strap Techniques

Here are some key techniques for using yoga straps effectively:

  • Place the strap snugly around the sole of your foot in poses like a bound angle to leverage the stretch
  • Position the strap taut around the arch of your foot when grabbing the outside of your foot
  • Loop the strap around your upper back to reach behind and bind in poses like eagle arms
  • For balance poses, step into the strap and pull it taught to stabilize your leg and hip
  • Use the strap as an extension of your arm to reach farther in seated folds and backbends
  • Wrap the strap around thighs, shins, or forearms to assist binding in poses like Marichi’s twist

Experiment with different parts of the foot to grab onto, such as the heel, arch, ball of the foot, or toes. The correct placement depends on the specific pose. Make sure to keep tension on the strap at all times.

10 Yoga Strap Poses to Try

Here are some common yoga poses that can be enhanced using a strap:

  1. Bound Angle Pose (Baddha Konasana) – Place strap around soles of feet to leverage open hips and fold deeper
  2. Extended Hand to Toe Pose (Utthita Hasta Padangusthasana) – Wrap strap around raised foot to lift and extend the leg
  3. Gate Pose (Parighasana) – Step into the strap with your bottom leg for stability in the twist
  4. Half Lord of the Fishes (Ardha Matsyendrasana) – Use a strap around the shin of the bent leg to bind and deepen the twist
  5. Revolved Triangle (Parivrtta Trikonasana) – Loop strap around back foot to control leg position
  6. Runner’s Lunge Twist (Parivrtta Anjaneyasana) – Bind the back leg with the strap to leverage a deeper twist
  7. Seated Forward Bend (Paschimottanasana) – Wrap strap around soles of feet to help fold deeper with straight back
  8. Standing Forward Bend (Uttanasana) – Hold strap behind legs and bend knees slightly to support hamstrings
  9. Standing Splits (Urdhva Prasarita Eka Padasana) – Stabilize the lifted leg by stepping into the strap and pulling taught
  10. Revolved Half Moon (Parivrtta Ardha Chandrasana) – Position the strap around the front thigh for alignment and balance

Yoga straps allow you to move further into poses safely and with control. They also let you stay in shape longer as you rely on the prop for support. Focus on keeping equal length on opposing sides of the body. And engage your core to protect the lower back.

Strap Pose Variations to Explore

Playing with different ways to incorporate the strap will continue yielding discoveries as your practice evolves. Get creative with these variations:

  • For shoulder openers, experiment with different arm positions behind your back while bound. Overhead stretches a different area than hands behind the lower back.
  • In standing poses, try wrapping the strap around the thigh of your lifted leg. This helps stabilize your hip for balance postures.
  • For seated folds, play with binding your thighs right below the knee crease to control the legs. This allows a deeper fold.
  • In twists like half lord of the Fishes, use the strap around both shins and see if it allows a deeper stretch on each side.
  • In backbends like a bow, lie on your stomach and use the strap to bind the ankles behind you, allowing you to lift the legs higher.
Common Questions

Here are some frequently asked questions about incorporating straps into your yoga routine:

What are the best types of straps to buy?
Answer: Cotton and nylon straps are both durable options. Just ensure they have a buckle and are adjustable. Bring your strap to class for the teacher to inspect fit and form.

How can straps improve your yoga practice?
Answer: Straps allow you to safely access more challenging poses and provide leverage to increase flexibility. They help align the body and can facilitate deeper stretches by giving you something stable to push against.

How do you correctly use yoga straps for standing poses?
Answer: For standing poses, step into the strap with your foot and pull it across your heel or arch. This stabilizes your leg and hip joint for balance shapes like tree pose or standing splits.

Can you use yoga straps in Yoga Nidra?
Answer: Yes, straps can provide comfort and support in yoga nidra relaxation. For example, lying on your back with the strap wrapped around the thighs below the knees can prevent strain on the lower back.

Are there stretches you should not use a yoga strap for?
Avoid using straps around joints themselves, like wrapping a strap tightly around the knees or shoulders which could put them at risk. Do not pull aggressively into any stretch with a strap if it causes pain.


Yoga straps are versatile props to amplify your practice. They provide leverage, stability, and reach for beginners to access more difficult poses safely. Straps also give advanced yogis new challenging variations to play with during their workouts. Experiment with wrapping the strap creatively around different body parts to deepen stretches and find support. With mindful use, straps are valuable tools on the journey toward improved flexibility and mindfulness.


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