How to Use a Yoga Strap

A yoga strap (also sometimes called a yoga belt) acts as an extension of your arm, lengthening your reach so you can maintain your alignment while working on your flexibility and mobility. Straps can also be used to limit movement, making sure your knees or elbows stay stacked where you want them. Straps are useful for yoga students of all levels and can be used in a variety of poses.

What is a Yoga Strap?

A yoga strap is a long piece of woven material with a slide buckle at one end. You can use it at its full length by holding both ends in one or two hands. Alternatively, you can make a loop of any size using the buckle and slip it around any part of the body, for example, a foot or your upper arms. The tension on the slide buckle maintains the size of the loop, but it’s easy to adjust the size when the need arises.

How to Use a Yoga Strap: The Best 16 Poses 

Seated Poses

Featured Yoga Mat: Cosmic Moon in Dusk Blue

Seated Forward Fold Pose (Paschimottanasana)

Sanskrit Meaning: Paschima (West; the back of the body) Uttana (Intense Stretch) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Why Use a Strap: Allows you to reach the feet without rounding your back.
Step-by-Step Instructions:
1. Begin seated in Staff Pose (Dandasana).
2. Inhale and reach your arms overhead.
3. Exhale and rotate your pelvis to fold forward over your legs.
4. Loop the strap around the soles of your feet.
5. Hold an end of the strap in each hand and pull gently to deepen your forward bend.

Featured Yoga Mat: Liforme Classic Yoga Mat in Grey

Bound Angle Pose (Baddha Konasana)

Sanskrit Meaning: Baddha (Bound) Kona (Angle) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Why Use a Strap: Secures the feet and allows you to draw them closer in.
Step-by-Step Instructions:
1. Begin seated in a cross-legged position.
2. Bring the soles of your feet to touch at the center line.
3. Let your knees fall out to either side.
4. Make a big loop with your strap and put it around your waist.
5. Slide the strap under your feet.
6. Tighten the strap to support and draw in your feet.
7. Take several deep breaths.

Featured Yoga Mat: Blossoming Lotus in Purple

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

Sanskrit Meaning: Eka (One) Pada (Foot) Raja (King) Kapo (Pigeon) Asana (Pose)
Yoga Level: Advanced
Pose Type: Backbend
Why Use a Strap: Allows you to work toward the full posture with an over-the-shoulder grip.
Step-by-Step Instructions:
1. Come into Pigeon Prep with your right leg forward.
2. Bend your left knee, pointing your toes toward the ceiling.
3. With your left hand, place a small loop around your left foot.
4. Keep hold of the strap in your left hand as you take your left elbow up to the ceiling and your left hand behind your back.
5. Bring your right arm to mirror the left and grab the strap with your right hand as well.
6. Move your hands down the strap toward your foot.
7. After several breaths, switch sides.

Standing Poses

Featured Yoga Mat: Paisley Passion in Maroon

Standing Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Sanskrit Meaning: Utthita (Extended) Hasta (Hand) Padangustha (Big Toe) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Standing
Why Use a Strap: A strap around your lifted foot allows you to keep your leg straight and your spine erect. Try a small loop in the strap.
Step-by-Step Instructions:
1. Begin in Mountain Pose (Tadasana), holding your strap in your right hand.
2. Lift your right leg and hug that knee to your chest.
3. Loop the strap around the ball of your right foot.
4. Hold the strap in your right hand and extend your right leg toward the front of the room.
5. Keep your spine perpendicular to the floor.
6. After several breaths, switch sides.

Featured Yoga Mat: Magic Galaxy in Black

Dancer Pose (Natarajasana)

Sanskrit Meaning: Nata (Dance) Raja (Lord) Asana (Pose)
Yoga Level: Advanced
Pose Type: Standing
Why Use a Strap: A strap looped around your lifted foot allows you to work on your over-the-shoulder grip when your shoulders are tight.
Step-by-Step Instructions:
1. Begin in Mountain Pose, holding your strap with a small loop in it.
2. Bend your right knee to lift your right heel toward your right buttock.
3. Loop the strap around your right foot.
4. Bring the tail of the strap over your right shoulder.
5. Take hold of the strap behind your back with your right hand while pointing your right elbow toward the ceiling.
6. Lean your torso forward as you kick your right leg back.
7. Take your left hand over your shoulder to join your right hand holding the strap.
8. Begin to walk your hands down the strap toward your foot any amount.
9. After several breaths, switch sides.

Featured Yoga Mat: Expressions Yoga Mat in Love Red

Bound Side Angle (Baddha Parsvakonasana)

Sanskrit Meaning: Baddha (Bound) Parsva (Side) Kona (Angle) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why Use a Strap: A strap between your hands makes the bind possible while keeping your chest open.
Step-by-Step Instructions:
1. Begin in Extended Side Angle with your right foot forward.
2. Take the strap in your left hand, then release your left arm behind your back.
3. Take your right arm under your right thigh and grab the strap with that hand.
4. Use the tension between your hands to open your chest to the left.
5. Do both sides.

Featured Yoga Mat: Liforme Classic Yoga Mat in Dusk Blue

Bird of Paradise Pose (Svarga Dvijasana)

Sanskrit Meaning: Svarga (Heaven, Paradise) Dvija (Twice-Born) Asana (Pose)
Yoga Level: Advanced
Pose Type: Standing Balance
Why Use a Strap: Facilitates the bind that is an essential part of this pose.
Step-by-Step Instructions:
1. Begin in Bound Extended Side Angle with your right foot forward and the strap between your hands behind your back.
2. Keeping the bind, step your left foot next to the right one.
3. Transfer your weight into your left foot and come onto the ball of your right foot.
4. Lift your right foot off the floor while coming up to stand on your left leg.
5. Extend your right leg any amount.
6. After several breaths, reverse the process to return to Side Angle and switch sides.

Featured Yoga Mat: Liforme Classic Yoga Mat in Green

Bridge Pose (Setu Bandhasana)

Sanskrit Meaning: Setu (Bridge) Bandha (Lock) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Why Use a Strap: Keeps your knees stacked over your ankles.
Step-by-Step Instructions:
1. Lie on your back with your soles on the floor and your knees pointing up.
2. Make a loop in the strap that’s about hip-distance wide.
3. Place the strap around your thighs close to your knees, adjusting the size if necessary to keep your knees stacked over your ankles.
4. Press into your feet and use your glutes to lift your hips.
5. After several breaths, lower your hips to the floor.
6. Repeat two or more times.

Featured Yoga Mat: Liforme Classic Yoga Mat in Purple

Happy Baby (Ananda Balasana)

Sanskrit Meaning: Ananda (Happy) Bala (Baby) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Why Use a Strap: It helps you reach your feet without pulling the arms.
Step-by-Step Instructions:
1. Lie on your back with the strap nearby.
2. Bend your knees and stack your ankles over them, soles of the feet facing the ceiling.
3. Take the strap across the balls of both feet.
4. Hold the strap in each hand and pull down gently.
5. Take several breaths here.

Arm Balances and Inversions

Crow Pose (Kakasana)

Sanskrit Meaning: Kaka (Crow) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Arm Balance
Why Use a Strap: Keeps your elbows over your wrists in the most supportive position.
Step-by-Step Instructions:
1. Make a loop in the strap that is about shoulder-width.
2. Slide the loop around your upper arms, adjusting the size if necessary.
3. Come into a squat with your palms flat on the mat.
4. Lift your hips and come onto your toes.
5. Bend your elbows straight back, bringing your knees to rest on your upper arms.
6. Shift your weight forward until your feet float off the floor.
7. After several breaths, lower your feet back to the ground.

Forearm Stand (Pincha Mayurasana)

Sanskrit Meaning: Pincha (Feather) Mayura (Peacock) Asana (Pose)
Yoga Level: Advanced
Pose Type: Inversion
Why Use a Strap: Keeps your elbows from splaying to the sides, which is unstable.
Step-by-Step Instructions:
1. Make a loop in the strap that is about shoulder-width.
2. Slide the loop around your upper arms, adjusting the size if necessary.
3. Come into a Dolphin Pose (Ardha Pincha Mayurasana).
4. Keep walking your feet in until your hips are over your shoulders.
5. Lift one leg.
6. Bend the other knee and lightly hop while swinging the lifted leg to bring both legs up.
7. Hold several breaths, then lower with control.

Shoulderstand (Salamba Sarvangasana)

Sanskrit Meaning: Salamba (Supported) Sarvanga (Whole Body) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Inversion
Why Use a Strap: Keeps the elbows from splaying.
Step-by-Step Instructions:
1. Make a loop in the strap that is about shoulder-width.
2. Come into Plow Pose (Halasana).
3. Slide the loop around your upper arms.
4. Bring your hands to your back with your fingers pointing up.
5. Lift one leg at a time overhead.
6. Keep the legs perpendicular to the floor.
7. After several breaths, reverse the process to come out.

The Benefits of Using Yoga Straps

• Helps you reach your feet in Hand-to-Foot Poses when sitting, standing, or lying down so you can straighten your leg and stretch your hamstrings.

• Bridges the gap in binds, allowing your join hands behind your back while keeping your chest open.

• Acts as a restraint in poses where your arms or legs have a tendency to splay, which weakens your support, putting your joints in vulnerable positions.

• Supports your body in restorative poses so you can fully release. 

Tips for Using a Yoga Strap 

Prep the Strap

Have the strap nearby and pre-sized for the pose.

Loop for One-Handed Grip

Make a loop in the strap when you want to hold it with just one hand.

Be Creative

Straps have so many uses, so you can incorporate this prop into many other poses. 

Strap it Up

If you’ve ever thought you could touch your toes if you just had longer arms, straps are the answer! Extending your reach helps you build healthy alignment habits and get the most from each pose. Yogis of all levels benefit from using props to support their practices.  

FAQs About How to Use a Yoga Strap

What is a yoga strap used for?

Yoga straps are used primarily to lengthen your reach.

Can beginners use a yoga strap?

Yes, straps are very useful for beginners.

How long should a yoga strap be?

Most straps are adjustable, so you can make them any length you need.

Which yoga poses benefit most from a strap?

Poses where you can’t reach your feet without bending your knees or compromising your alignment.

Can a yoga strap help with tight hamstrings?

Yes! Using a strap allows you to extend your legs, which stretches your hamstrings more than bending your knees.

Are yoga straps worth it?

Yes, straps are a great addition to a yogi's toolkit.

Do I need a buckle strap or is a simple loop fine?

A buckle strap is more flexible, allowing you to create loops of various sizes or use the full length of the strap with no loop.