A yoga belt, what you might also know as a yoga strap, is typically used in yoga practice to help you extend poses, improve flexibility, and ensure proper alignment and posture. It's typically made from cotton, nylon, or hemp and comes with a metal or plastic buckle to adjust the length. They come in 6, 8, or 10 feet, with the 8-foot strap being the most versatile. However, the choice you make will all depend on your height. Here are 12 poses that can help you get started. These poses are great for beginners, and we’ve also added tips to make them more advanced.
How to Use a Yoga Strap
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Here’s a simple guide to 12 yoga strap poses that you can try, even if you’re brand new to yoga:
Seated Forward Fold or Seated Forward Bend
- Sit on the floor with your legs stretched out straight in front of you.
- Hold both ends of the belt in your hands.
- Wrap the yoga belt around the balls of your feet while holding the belt.
- Inhale to lengthen your spine, then exhale as you gently lean forward.
- Use the belt to pull yourself a little closer to your toes, but don’t force it. Stop where you feel a comfortable stretch.
Muscles Targetted: Hamstrings
Advanced Tip: Try removing the belt and reaching your hands toward your feet or even beyond them.
Reclining Leg Stretch
- Lie flat on your back and loop the belt around the ball of your right foot.
- Hold both ends of the belt in your hands and extend your leg up towards the ceiling.
- Keep your left leg straight on the ground with your toes pointing up.
- Use the belt to gently pull your right leg towards you. Make sure to keep your arms straight.
Muscles Targetted: Quadriceps (thighs) and hamstrings
Advanced Tip: Stretch your leg out to the side without bending the knee, or try pulling it closer to your torso.
Standing Forward Bend
- Stand with your feet hip-width apart and place the belt under the arches of your feet.
- Hold the belt ends in each hand and hinge forward from your hips, not your waist for a hamstring stretch.
- Keep a slight bend in your knees if needed.
- Let the belt support your forward reach without straining your back.
Muscles Targetted: Hamstrings, calves, lower back, hips and spine
Advanced Tip: Try keeping your legs straight as you reach for the floor without the belt.
Shoulder Stretch
- Hold the belt in both hands behind your back.
- Keep your arms straight, and gently lift the belt upward as you feel the stretch in your shoulder blades and chest.
- Avoid pushing past your range.
Muscles Targetted: Shoulders and chest
Advanced Tip: Clasp your hands behind your back without the belt and lift higher for a deeper stretch.
Extended Side Angle
- Stand in a wide stance with your right foot forward and knee bent.
- Wrap the belt around your left hand, extending it over your head.
- Use the belt to pull your left arm back while your right arm rests on your thigh.
- Feel the stretch along your left side.
Muscles Targetted: Quadriceps (thighs), hamstrings, hip flexors, glutes, core muscles, shoulders, chest, spine and inner thighs
Advanced Tip: Try reaching your left arm all the way to the floor without the belt.
Bridge Pose
- Lie on your back with your knees bent with your feet hip-width apart.
- Wrap the belt around your ankles and hold it tight.
- As you lift your hips up, use the belt to help stabilize your legs.
Muscles Targetted: Back Muscles
Advanced Tip: Lift one leg off the floor and point it toward the ceiling while maintaining the bridge. You should feel the stretch in the lifted leg.
Bound Angle Pose
- Sit on the floor, bend your knees, and bring the soles of your feet together.
- Wrap the belt around your lower back and the front of your feet.
- Use the belt to pull your torso gently forward over your feet.
Muscles Targetted: Hip Flexors and Inner Thighs
Advanced Tip: Lean forward further or try holding your toes instead of using the belt.
Dancer’s Pose
- Stand tall and loop the belt around your right foot.
- Lift your right foot behind you and hold the belt over your shoulder.
- Gently pull on the belt to lift your leg higher as you balance on your left foot.
Muscles Targetted: Hip flexors, inner thighs, and quadriceps (thighs)
Advanced Tip: Try grabbing your foot directly with your hand and lifting without the belt.
Cow Face Pose
- Sit cross-legged and reach one arm behind you from above and the other from below.
- Hold the belt between both hands behind your back.
- Gently pull on the belt to bring your hands closer together.
Muscles Targetted: Shoulders and arms
Advanced Tip: Attempt to clasp your hands together behind your back without the belt.
Revolved Triangle Pose
- Stand with your feet wide apart with your right foot facing forward.
- Wrap the belt around your right foot and hold both ends in your left hand.
- Twist your torso towards the right, extending your right arm upward and letting the belt support your twist.
Muscles Targetted: Hamstrings, hip flexors, core muscles, spine, glutes, shoulders, chest and calves
Advanced Tip: Try reaching your left hand to the outside of your right foot without the belt for a deeper twist.
Boat Pose
- Sit on the floor, knees bent, and loop the belt around the soles of your feet.
- Lean back slightly and lift your legs up while using the belt for balance.
- Keep your back straight and use the belt to hold the pose.
Muscles Targetted: Back muscles
Advanced Tip: Try holding your legs up without the belt or straightening your legs for an extra challenge.
Hand to Big Toe Pose
- Stand tall and loop the belt around your right foot.
- Lift your right leg straight out in front of you while holding the belt for support.
- Keep your left leg strong and your spine upright.
Muscles Targetted: Calves and ankles
Advanced Tip: Try grabbing your big toe directly and pulling it higher without using a yoga strap.
Advanced Tips
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- To make these poses more challenging, try to reduce your reliance on the belt by holding poses with your hands directly.
- Focus on deepening your stretch.
- Explore variations that allow you to balance, hold longer, or engage more muscles.
Summary
These poses are great for starting out or deepening your practice. For a more advanced practice, you can gradually work towards holding these poses without the belt or increasing the stretch further.
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