How to Use Yoga Straps to Stretch in Yoga

Yoga straps are considered "yoga props." Yoga props (like straps, blocks and blankets) are designed to enhance the yoga practice. They allow beginning yogis to move into deeper stretches and help them with more difficult poses. For seasoned yogis, yoga straps help students perfect poses and help improve alignment and form. If you don't have a yoga strap, you can also use a long, sturdy towel. Just follow these steps.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Yoga strap or towel
• Yoga mat

1. Use a yoga strap for deep stretching, especially sitting poses that stretch the legs. Take the yoga strap in your hands and place the yoga strap around the instep of your feet. Pull gently on the strap with both hands for resistance as you bend forward at the waist. Hold for 10 seconds. Repeat four to six times.For an advanced, deeper stretch, shorten the strap by wrapping it around your hands a few times. Place the strap around the instep of your feet and pull gently on the strap with both hands for resistance. Touch your nose to your knee (if you are flexible enough).This stretch will release tension in your hamstrings, calves and quadriceps.
2. Use a yoga strap in standing poses to stretch your legs and hips, and to help improve your balance. Stand with your feet hip-width apart. Plant your feet firmly into the mat. Look straight ahead and focus on the wall in front of you. Lift your right leg gently and place the strap around the instep of your right foot. Pull gently on the strap with both hands as you lift your right leg off the ground. Stretch leg straight. Hold for ten seconds. Repeat 4-6 times (alternate each side). For an advanced, deeper stretch, shorten the strap by wrapping it around your hands a few times. Place the strap around the instep of your right foot. Pull gently on the strap with your right hand only. Lift your right leg off the ground. Stretch leg straight in front of you. Move your right leg to your right side. Pull the strap higher with your right hand for more resistance and to achieve a deeper stretch. Hold for ten seconds. Repeat four to six times on each side.
3. Use a yoga strap for stretching your arms, shoulders and chest (especially when you can't reach both hands behind your back). Place the right arm behind your back and place the left arm over your shoulder so it touches your upper back. Take one end of the strap in each hand. Tug each end of the strap with each hand, which will give you a deep stretch in your arms (especially in the triceps), shoulders and chest. Hold for 10 seconds. Repeat four to six times
4. Use a yoga strap for prone positions (before final relaxation) to stretch the legs, back, hips and groin area. Lie down on your mat and wrap a yoga strap around the instep of your feet. Use both hands and lift your legs towards the ceiling. Tug on the strap at the same time as you lift your legs higher for a deeper stretch. Hold the strap with your right hand and move your right leg slowly the right side. Touch your right leg to the mat (if you are flexible enough) while still holding the strap with your right hand. Hold for 10 seconds. Repeat four to six times, alternating sides.

Tips & Warnings

• Yoga straps help less experienced yoga students to improve their flexibility and balance. Also, if you experience tightness in certain muscle areas, a yoga strap allows you to get a deeper, more intense stretch and helps relieve muscle tension in these areas. Yoga straps aren't mandatory during a yoga practice, but many yoga teachers do incorporate them into classes and many students find them helpful.
• Do not stretch to the point of pain. If you feel any pain while you are stretching, immediately stop. If you have any medical conditions, please consult your doctor before attempting any deep yoga stretches.