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How to use a yoga strap? User’s guide

Want to know how to use a yoga strap? This User Guide is for you! The yoga belt is the ideal tool for beginners, people who lack flexibility but also for all yoga practitioners regardless of their level because of many exercises require its use ! It is not only a yoga accessory, but also a teaching tool used in Iyengar Yoga, but also in other styles of yoga such as Yin, Hatha, Vinyasa and even fitness. Discover in this special file what the yoga strap is used for, which one to buy and especially 20 yoga exercises to do with it!

Summary:

1- Western Stretch: Paschimottanasana
2- The cow head: Gomukhasana
3- Supta Kapotasana
4- The posture of the arm stretched to the big toe: Utthita Hasta Padangustasana
5- Head to Knee Posture: Janu sirsasana
6- The standing posture of the foot in hand reversed: Parivrtta Hasta Padangusthasana
7- The boat: Paripurna-navasana
8- The pigeon : Eka Pada Rajakapotasana
9- Hip opening posture
10- The dancer : Natarajasana
11- The grasshopper : Salabhasana
12- The four-footed stick posture: chaturanga dandasana
13- The Butterfly : Baddha Konasana
14- The Half Bridge : Setu Bandha Sarvangâsana
15- Lateral inclination sitting cross-legged: Parshva Sukhasana
16- Legs against the wall: Viparita Karani
17- The Hero: Virasana
18- The Warrior II: Virabhadrasana II
19- The Warrior III: Virabhadrasana III
20- The tree : Vrikshasana
21- The raven : Bakasana

Performance Yoga Mat Yogom Samadhi grape bodyline with Caroline in chair posture helped by a strap at the thighs

What is the purpose of a yoga strap?

The yoga belt is used to stretch, warm up, compensate for a lack of flexibility. It is more of a tool for correct positioning than a tool to compensate for a lack of flexibility. Using a yoga strap allows you to advance in your practice and to deepen your stretchingit becomes an extension of your arms and allows you to perform your asanas to the best of your ability without straining or injuring yourself. Indeed, it corrects your alignment: Using a yoga strap will allow you to get into asanas and hold better in others while maintaining good alignment.

Which yoga strap to choose?

It is important to choose the right yoga strap, for this, it is important to take into consideration several criteria:

The size Like bolsters, meditation cushions or bricks, there are several sizes. As a general rule, the straps measure from 1.50m to 3m long, and 25 mm to 40 mm wide, you must choose it according to your morphology If you are taller than 1.75m, choose a strap that is longer than 2.5m, but in general, choose a strap that is longer than 2m because some exercises require it regardless of your height.

The Loop: It is best to choose an adjustable strap: whether round or rectangular, the buckle is used to lock it at the length that suits you during your asanas. It is imperative that it is of good quality, the best is to choose one made of metal, because it will be stronger and will resist better to the tensions than the plastic ones.

Material: prefer those recycled materials or cotton rather than synthetic textiles, they are more ecological and resistant. The recycled materials will slip under your fingers, so you will have less grip and stability with this type of product.

How to use a yoga strap? User’s guide

The Yogom stretching strap is made of cotton, it is 260 cm long and 3.5 cm wide, has a metal buckle to adjust its length, it is available in 5 colors: Balti, Bordeaux, Navy, Peacock, Biscuit. Made of a very resistant, thick and solid cotton, we made the choice to design a very long product so that you are not blocked in your practice.

The Yogom stretching strap

1- Western stretch: Paschimottanasana

This position helps to develop the muscles: from the neck to the heels. It revitalizes the many muscles and nerves of the spine.

1. Sit on your carpet
2. Bend your knees to place the strap under the arch of your foot.
3. Exhale while stretching your legs gradually
4. Hold the pose for a few minutes
How to use a yoga strap? User’s guide
young woman doing cow pose with yogom stretching strap and yogom vegan mat

2- The cow head: Gomukhasana

It develops inner listening, awareness of the body’s possibilities, as well as a beautiful quality of attention and concentration. It relaxes the hips and knees and allows the energy to circulate in the pelvis. It also allows a big work of opening of the shoulders.

1. Sit on your yoga mat, bring your right heel close to your left hip, and the left close to your right hip.
2. Make sure your knees are on top of each other, and don’t bend your back
3. Take your yoga strap with your right arm, stretch it up and then bend it so that it slides between your shoulder blades.
4. Bring your left arm behind your back and grab the strap
5. Hold the posture for 5 long breaths and then do the same on the other side.

3- Supta Kapotasana

This position releases anger and frustration, it brings a feeling of ease and well-being. It improves blood circulation in the lower body, opens your hips and reduces sciatica symptoms.

1. Get into savasana on your yoga mat

2. Bend your knees and place your right heel on your left knee. Be sure to keep it bent to preserve your knee

3. Grab your left leg and bring it toward your chest as you open your right knee

4. Take your strap and put it around your left knee and pull it slightly towards you.
5. Hold for 30 seconds to two minutes and then do the same on the other side
young woman on her back stretches with the yogom stretching strap on the ecological yoga mat yoogm
sangle d'étirements et tapis en liège yogom

4- The posture of the arm stretched to the big toe: Utthita Hasta Padangustasana


This asana helps to strengthen the thighs and ankles, stretches the back muscles, and improves balance.

1. Take the mountain posture

2. Bring your knee of choice toward your belly, then pass your strap through the middle of your arch.

3. Extend your leg parallel to the mat, while holding both sides of the strap with your opposite hand.

4. Keep upper and lower limbs tense
5. Hold for 5-10 breaths and then do the same on the other side.

5- Head to Knee Posture: Janu sirsasana

The benefits are numerous: it helps to slow down the heart rate and calms the nervous system and also stimulates the kidneys and liver.

  1. Sit on your yoga mat in the dandâsana position
  2. Bend the leg of your choice so that your arch is in contact with the inside of the opposite thigh.
  3. Bend the opposite leg slightly to pass the strap over the base of the arch, grab one end of the strap with each hand and gradually extend the leg.
  4. Exhale while leaning forward, bring your head closer to your knee, depending on your flexibility
  5. Hold for 5 long breaths and then do the same on the other side.
How to use a yoga strap? User’s guide
sangle d'étirements de yoga et tapis en liège yogom

6- The standing posture of the foot in hand reversed: parivrtta hasta padangusthasana

This asana improves balance, concentration and perseverance, it energizes and calms the mind. It also strengthens the lower limbs, improves the flexibility of the spine.

1. Take the mountain posture

2. Bring your right knee towards your chest, pass the strap in the middle of your arch

3. Grab both ends with your left hand, then extend your right leg parallel to the ground.

4. Make sure to keep your arms and legs straight, and don’t bend your back

5. Hold for 5-10 breaths and then do the same on the other side.

7- The boat: Paripurna-navasana

The boat asana strengthens and tones the lumbar, back and abdominal muscles. It stimulates digestion and promotes the elimination of waste.

1. Sit on your yoga mat

2. Bend your legs to place the strap on the arch of your foot, hold both ends with your hands

3. Stretch your lower limbs upwards while keeping your spine straight

4. Hold for a few breaths

sangle d'étirements et tapis de yoga en liège et caoutchouc yogom
How to use a yoga strap? User’s guide

8- The pigeon : Eka Pada Rajakapotasana

The pigeon helps to lengthen the neck, shoulders, chest, abdomen, thighs and groin, also stimulates the organs of the abdomen, allows to better open the chest.

  1. Take the posture of the dog head down
  2. Bend your right knee and slide your heel toward your left hand, the outside of your leg should be on the ground. The angle of your knee is determined by your level of flexibility.
  3. Extend your left leg behind you, in line with your hip.
  4. Take the strap with both hands and place it on your right foot and pull it towards you. Tilt your head back.
  5. Hold for 30 seconds to 2 minutes and then do the same on the other side.

9- Hip opening posture

Opening the hips aligns the joints of the lower back, hips and lower limbs, it also allows for the release of energy knots and blocked emotions.

1. Lie on your back on your yoga mat

2. Bring the knee of your choice against your chest
3. Pass the strap around the arch of the foot and grasp both ends with your hand
4. Extend your leg perpendicular to your body
5. Hold a few breaths and then do the same on the other side
young woman stretches her left leg with a yogom stretching strap on a yoga mat made in portugal
yoga strap Yogom purple

10- the dancer : natarajasana

Dancing helps develop muscles, stimulates digestion, helps relieve constipation, improves balance, postural awareness and body awareness.

1. Stand on your yoga mat

2. Put the foot of your choice through the strap, and hook the ring on top, as close to the ankle as possible.

3. Grab it at knee height

4. Bring your foot up and hold it over your shoulder (like a backpack)

5. Grab the strap with both hands, and bring your leg up to the sky

6. Bring your hands to your foot on the strap

7. Hold the posture for a few seconds and then do the same on the other side

11- The grasshopper : Salabhasana

The grasshopper solicits, muscles and strengthens the back in depth, it improves the intestinal function. It also has a positive effect on morale, memory and concentration.

  1. Lie on your stomach on your yoga mat
  2. Bend your knees and slip your strap around both your ankles, hold both ends and start to bring your hands closer to your feet.
  3. Gradually pull on your arms to lift your legs off the ground and raise your chest.
  4. Stay in this posture for a few seconds and then release
sangle d'étirements et tapis en liège yogom
sangle d'étirements et tapis en liège yogom

12- The four-footed stick posture: chaturanga dandasana

This exercise strengthens the muscles of your upper and lower limbs. It develops stability and prepares you for inversions and arm balances.

1. Sit on your yoga mat
2. Tie your arms together with the strap, pass it over your elbows
3. Put yourself in the plank position,
4. Support yourself with your hands, at the level of your shoulders, with your elbows bent, bringing your chest about 15cm closer.
5. Hold the position by contracting all your muscles.

13- The Butterfly : Baddha Konasana

The butterfly aims to open and relax the hip joints, it tones the digestive system and optimizes the reproductive functions.

1. Sit on your yoga mat (or on a brick)

2. Stack your legs and join your arches

3. Place the strap around your lower back, then put your heels through both ends.

4. Tighten it until the position becomes comfortable.
5. Hold the posture for a few breaths and then release
young woman in butterfly position with a yellow yogom strap on a yogom cork and rubber mat
young woman uses yogom stretching strap to realize the half-bridge posture on a yogom vegan cork yoga mat

14- The half bridge: setu bandha sarvangâsana

The half-bridge is designed to soften, tone and position the intervertebral discs, strengthen the lumbar area and the rib cage, stretch the abdominal muscles and eliminate tension in the neck.

1. Lie on your back on your yoga mat
2. Strap your lower limbs together, just above the kneecaps
3. Bend your knees and put your arches flat on the floor, shoulders should be stuck to the floor.
4. Hold for a few seconds then release

15- Lateral reclining sitting cross-legged: parshva sukhasana

This posture opens the hips and lengthens the spine, ribs, chest, knees and ankles. It strengthens the back, encourages inner calm and reduces physical fatigue.

1. sit cross-legged on your yoga mat
2. Grab both ends of the strap with both hands
3. Stretch and raise your arms above your head
4. Tilt your upper body to the side of your choice to lengthen the opposite side
5. Hold for a few seconds and then do the same on the other side
Young woman stretching with yogom stretching strap on a yogom vegan yoga mat
sangle d'étirements et tapis de yoga liège yogom

16- Legs against the wall: Viparita Karani

This asana regulates blood flow, improves digestion, relieves menstrual cramps, stretches the neck, the back of the lower limbs and the torso.

  1. Sit facing a wall, on your yoga mat
  2. Place your heels on the wall, and move your buttocks closer to the wall
  3. Strap your legs together, hard enough to support them
  4. Breathe deeply for a few seconds and then release

17- The hero: Virasana

This asana tones the spine, corrects and relieves the back, strengthens the ankles, thighs and hips. It promotes blood circulation, and helps to enter into a state of meditation and to do breathing exercises.

1. Sit on your heels on your yoga mat
2. Raise your buttocks to strap your legs together over your kneecaps.

3. Hold the position for a few minutes and then release

sangle d'étirements et tapis en liège yogom
sangle d'étirements et tapis en liège éco-responsable yogom

18- The Warrior II: Virabhadrasana II

Warrior II strengthens the muscles of the back, lower and upper limbs, it improves endurance, balance. It  develops concentration, willpower and promotes self-confidence.

1. Take the mountain posture

2. Spread the leg of your choice to about 1 meter, rotate the foot to 90° and then bend the knee slightly (it should not exceed the heel)

3. Grab each end of the strap with both hands behind your back, then stretch your arms parallel to the ground and turn your neck in the direction

4. Make sure the hips stay in line with the shoulders

5. Gird your abdominal muscles and make sure you don’t arch your back

6. Hold  for about a minute and then do the same on the other side

19- The Warrior III: Virabhadrasana III

This position relaxes and strengthens the muscles of the upper body, opens the chest, neck and shoulders. It improves physical strength, endurance and heart health by stimulating the cardiovascular system through the effort made during the posture.

1. Place yourself in the mountain position on your yoga mat
2. Pass the strap under the arch of the foot of your choice
3. Extend your leg backwards, parallel to the ground
4. Make sure to keep your hips at the same level
5. Hold for a few seconds then release
young woman in warrior posture with stretching strap and yogom cork mat
young woman realizes yoga posture with stretching strap and yoga mat made in europe yogom

20- The tree : Vrikshasana

The tree improves concentration, balance, proprioceptic sensitivity and calms the mind. It tones up the muscles of the lower limbs, favors the opening of the hips.

1. Take the mountain posture
2. Swing your body weight over one leg and pass the strap over the opposite arch
3. Stick the strapped foot on the inside of your support leg
4. Put your hands on your hips
5. Make sure to keep your hips at the same height 6. Hold for a few seconds and then do the same on the other side

21- The Raven : Bakasana

The raven strengthens all the deep muscles of the upper limbs (wrists…), it improves the inter and intramuscular coordination. It promotes balance, courage, concentration and self-confidence and provides a feeling of lightness.

1. Squat down on your mat, spread your heels to the width of your hips, strap your arms over your elbows
2. Place your hands flat on the floor
3. Try to find a balance without your buttocks touching the mat
4. Bend your elbows and lift your arches off the mat, place your kneecaps on the back of your elbows.
5. Lean forward while exhaling
sangle d'étirements et tapis en liège yogom
sangle d'étirements yogom et tapis de yoga en liège recyclé
Are you looking for quality yoga equipment? Yogom offers a wide range of accessories (bolster, blocks, blanket, cushion …) that will help you progress in your practice of sport, yoga, fitness and pilates. Yogom Yoga Mats are suitable for occasional and regular practice, indoors and outdoors: ideal for travel. Enjoy a free carrying strap with the purchase of a yogom mat!
If you want to discover other articles on yoga exercises to practice with accessories, go to the Yogom blog to discover : How to use a bolster and the Guide to using a yoga brick !

Professionals ? Enjoy a lot of Yogom performance mats at a low price!

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