Ultimate Guide to Yoga Strap Stretching: 12 Poses for Flexibility

Yoga strap stretches are movements or poses involving the application of tension through a strap that is designed for yoga purposes.

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Yoga strap stretches come in a variety of sizes and resistance (tension) levels, so they can be applicable to most yoga techniques and proficiencies.

In this article, we’ll discuss:

  • Advantages of using yoga strap stretches
  • A few terrific stretches to add to your routine (such as the hamstring stretch, shoulder opener, baddha konasana, and more)
  • Top tips for safety
  • The array of therapeutic benefits that yoga strap stretches can provide.

Yoga students, teachers, and potential newcomers alike may want to join in this yoga strap discussion and read along, as yoga strap stretching is a valuable practice that can enhance flexibility and assist with proper alignment.

Namaste; let’s begin!

What Are Yoga Strap Stretches?

A yoga strap is a resistance band that can be incorporated into a yoga practice to deepen the pose. Yoga straps are often made out of cotton or nylon and can be adjusted (length-wise).

People will opt to use a yoga strap for a variety of reasons, but the primary motivations for using them are to access the full benefits of a pose with some assistance or to allow seasoned practitioners to ramp up the intensity of a pose.

Yoga straps (and yoga strap stretches) were previously thought to originate in the 1960s.

However, the incorporation of a cloth-based band into yoga practice is ancient. In fact, depictions of the yogapatta (yoga strap) can be found in many artistic renderings of yoga in India around the 7th century!

You may be wondering: are yoga strap stretches challenging? This answer depends on the pose, as well as your innate (or practiced) flexibility and strength.


Although beginners can find yoga strap stretches to be challenging, this is largely due to the unfamiliar nature of strap stretches when you start.

As you continue reading, you’ll be introduced to some beginner strap-based poses that can serve as a foundation for your continued yoga practice.

Benefits of Yoga Strap Stretches

Below is a list of benefits that can be experienced by both beginner and experienced yoga practitioners alike.

Improves flexibility

To start, yoga strap stretches can improve flexibility for those partaking in beginner and advanced yoga.

Beginners can benefit through slow and controlled movements and positions that gradually increase the agility of all involved muscles. Similarly, advanced practitioners can invoke a deeper stretch using yoga straps.

Enhances alignment and posture

Next, yoga strap stretches can assist you in achieving proper alignment and posture. Spinal muscles have been shown to respond well to yoga strap poses, as seen in this study on chronic lower back pain.

The supportive nature of yoga strap stretches can provide both beginners and professionals with an increased awareness of their own alignment and core engagement, as well as offer a method for gentle lengthening.

Deepens stretches safely

As said previously, yoga strap stretches are a safe approach to deepen your yoga poses and generate a more meaningful stretch.

Yoga straps can be altered to suit the exact needs of the user (in terms of resistance and length), so people of all abilities can participate in yoga strap stretching.

Reduces risk of injury

Although improving the effectiveness of yoga poses is a high priority, the most important consideration for any practitioner should be safety.

Yoga straps can help reduce the risk of pose-related injury, while also providing a safe opportunity to engage in exercise.

However, always consult a doctor if you have recently experienced an injury (such as a herniated disc) prior to attempting yoga poses.

Assists in holding poses longer

While performing a pose is a great first step in gaining access to the many benefits of yoga, settling into a pose comes with its own benefits. If you struggle to hold a pose for as long as you would like to, a yoga strap can help.

Helps to achieve challenging poses

Have you ever seen an impressive yoga pose and thought, “Wow, it would be amazing if I could even attempt to move my body like that!”. You are not alone!

Fortunately, some yoga straps are designed to help you get to the finish line with a challenging pose.

Strengthens and tones muscles

While flexibility is often king in the yoga space, strength is a huge contributor to success as well.

If you want to strengthen and tone your muscles but cannot see yourself in a gym lifting weights, yoga strap stretches are a terrific alternative.

Aids in physical rehabilitation

Yoga strap stretches have been implicated in better outcomes for people undergoing physical rehabilitation, such as in spinal cord injury.

However, as urged earlier in this article, please consult a physician before partaking in yoga for rehabilitative purposes.

Increases range of motion

Next, you can increase your range of motion by using yoga straps in your routine. Yoga strap stretches can aid in targeted stretching and elongation of muscles.

Some yoga stretch areas that are most beneficial for increasing your range of motion are the hamstrings, quadriceps, hips, and shoulders.

Promotes better circulation

It may seem obvious that practicing yoga regularly improves relaxation and flexibility, but yoga also can bolster cardiovascular health (including improvements in blood pressure and circulation).

Additionally, using a yoga strap can deepen your pose, which may result in a higher heart rate and greater cardiac output – helping to reinforce blood vessel walls and improve overall circulation.

Enhances relaxation during practice

If you are supported properly during your yoga session, you might find relaxation to be easily achievable.

Yoga poses that are supported using a strap can increase comfort in the user, which can make relaxation more possible.

Builds confidence in stretching exercises

It is easy to become frustrated when it feels like all of the poses are too challenging (yet seem easy for your yoga friends). Repeated letdowns can make any person feel disinterested in continuing to practice yoga poses.

However, if you incorporate yoga strap stretches into your routine that give you a little extra support, it can build confidence to consider practicing yoga. Over time, you may find that your pose repertoire increases dramatically!

Supports balance and stability

Yoga strap stretches promote balance and stability by enabling you to gradually progress into poses and prevent overextension (leading to pose instability).

Allows for passive and active stretching

While using a yoga strap during a pose actively stretches the intended muscles, associated muscle groups in the region of your stretch might also be engaged, enabling passive stretching to occur.

12 Yoga Strap Stretches

Hamstring Stretch

How-To: Lay on the ground and extend your legs right in front of you, lifting one leg each time you perform this pose.

Place the yoga strap around the foot that is in the air and secure it using both hands.

Then, bend forward towards your feet at the hips, exhaling as you engage in the stretch. The strap will lengthen your posture as you continually engage in the stretch and reach for your toes.

Pro tip: For those looking for more of a challenge: if you move your hands down the length of the strap during the stretch, it will intensify the position.

Common mistakes: Make sure that your posture is maintained at all times, avoiding rounded shoulders. Ideally, you’ll want to lean in with your chest when you perform the pose.

Variation: If your flexibility is somewhat limited, performing a seated version of this pose can provide the same stretch.

Shoulder Opener

How-To: In a seated position, hold the strap in front of you with both hands (slightly wider than shoulder-width apart).

Bring your arms above your head, ensuring that your hands are parallel. Then, as you exhale, bring your arms behind your head and as far down your back as your flexibility permits.

Pro tip: For beginners or those with less flexibility, a longer strap can make this pose more accessible!

Common mistakes: Many people increase the intensity of their stretch when it is not needed. In fact, holding the pose for a longer period of time in a more comfortable position may yield better (and safer) results.

Variation: This pose can be done standing, which can inspire your shoulders to open if you find the original pose to be challenging.

Quadriceps Stretch

How-To: Lay on your stomach with your legs hip-width apart, securing the strap prior to laying flat. Then, reach for your foot while holding the strap.

Pro tip: If you’re able, bringing your hips forward during this exercise will provide a greater stretch for your quadriceps.

Common mistakes: Make sure that your pelvic area is neutral by ensuring that your back is straight.

Variation: This exercise can be done against a wall for added foot support.

Seated Forward Bend (Paschimottanasana) with Strap

How-To: Start by sitting on your mat and extend your legs so that they are in front of you. Place the strap around the soles of your feet, and then bend forward to reach your toes.


Pro tip: A longer strap is recommended if you have limited flexibility with this pose.

Common mistakes: Like with the quadriceps stretch, make sure that your back is as straight as possible.

Variation: Gain extra support by leaning against a wall while you perform this pose.

Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)

How-To: Begin by laying flat on your back in a supine position, keeping your legs extended. Put the strap around one foot, and then proceed to lift that food (and leg) off of the floor, pulling it closer to your chest as you exhale.

Pro tip: Keep track of the opposing hip – it may tend to lift off of the floor. Instead, focus on keeping it level with your other hip.

Common mistakes: This exercise can be overdone, resulting in strained leg muscles. Make sure to go slow and steady.

Variation: For those with more experience, leaning your active leg to the side will provide a deeper stretch (especially for the inner thigh).

Chest and Shoulder Stretch

How-To: Standing upright, put your feet hip-width apart. Then, interlocking your fingers from behind your back, straighten your arms, and lift your arms in a gradual upward motion.

Pro tip: Be careful that you are not craning your neck during this position – keep a neutral position always.

Common mistakes: Do not perform this stretch if you have shoulder or neck pain! You can exacerbate your symptoms with this stretch.

Variation: You can perform a wall-assisted version of this stretch to provide you with additional support.

Hip Opener

How-To: As with some of the other poses we’ve mentioned, sit with your legs out in front of you. Then, bend your knee to your chest and lean back, using the stretch band to create tension between your knee and the opposite leg (foot).


Pro tip: Engage your core in this exercise. Although it is intended to be a hip opener, it is also a great core exercise at the same time.

Common mistakes: Try to keep your head in a more neutral position – looking up to the sky is helpful.

Variation: You can perform this exercise by resting your head on a block for added neck support.

Side Stretch

How-To: Place the yoga stretch strap across both ankles and lay on your side. Then, open your legs with tension against the strap.

Pro tip: Core engagement is applicable to this move as well!

Common mistakes: Small movements can have large impacts. You are better off adding more resistance and having a smaller range of motion if you want to increase engagement in this area.

Variation: Like the previous position, you can rest your head on a block if it is uncomfortable to lay plainly on your side.

Calf Stretch

How-To: Start by standing upright, making sure that your feet are hip-width apart. Then, step back with your dominant foot first. As you exhale, lean your body forward, and you should feel a significant stretch in your calf.

Pro tip: If you alter the position of your hind foot, you may find that you can deepen your calf stretch.

Common mistakes: Bouncing is a common occurrence in this stretch, which as we’ll mention later, increases your risk for injury.

Variation: This pose can be done against a wall for stability, as it does require some balance.

Bound Angle Pose (Baddha Konasana) Assist

How-To: Sit with the soles of your feet touching (and your legs bent). When you are ready, bring your feet closer to you, while also trying to keep your knees level with the floor.


Pro tip: Breathing through this exercise is important, as it appears easy, but can be quite challenging.

Common mistakes: Sit up as straight as possible. It is recommended that you thoroughly stretch your back prior to doing this pose.

Variation: The butterfly stretch is a variation of this pose, but instead of bringing your feet towards you, you try to bring your knees closer to the floor.

Bridge Pose With Traction

How-To: Lay on your back and put a yoga strap around your feet. Next, elongate your body by pressing with your feet and applying tension to the yoga strap.

Pro tip: Use a yoga strap with a higher resistance level for a more intense stretch.

Common mistakes: Make sure to be gentle and do not pull too tightly on your feet.

Variation: Placing a pillow under your lower back (or sacrum) can increase the comfortability of this pose and reduce overall tension.

King Pigeon Pose (Eka Pada Rajakapotasana) Assist

How-To: Lastly, this pose is a more advanced configuration, but can still be done safely with practice!

First, get into a tabletop position – ensuring that your wrists are in line with your shoulders. Then, put your dominant knee in the direction of your dominant hand and then move your other heel toward your dominant hand on exhale.

Pro tip: Using a block can make this stretch easier – explore the different heights and see what works for you!

Common mistakes: This pose is difficult, so you may want to wait to attempt it until you are fully warmed up or until you are more experienced with yoga poses.

Variation: Use an elevated block to perform this pose if you require some support.

Tips for Safety and Progression

Always warm up before stretching

Just as you do not like being jolted awake when you’re sleeping, your muscles do not like to be woken up suddenly. Gently and slowly stretch your muscles prior to engaging in any yoga pose.

Start with basic versions of poses

As you complete your stretching regime, begin with small and more basic movements before moving on to challenging poses.

As said before, this gives your muscles a chance to recognize and appropriately react to you entering into a period of movement from rest.

Maintain a steady breathing pattern

A large component of yoga is maintaining focus throughout movements, which is why the emphasis on breath control is a major theme in most yoga practices.

It is encouraged that you maintain steady control of your breathing throughout the process, especially if your studio uses increased temperatures during classes.

Use props like blocks and straps

Blocks and straps can certainly add a challenge to your yoga experience if you are seeking one, but they are equally important in maintaining a safe practice of yoga if you are a beginner.

Listen to your body’s signals

You know your body and its tolerance better than anyone. If your intuition is telling you that a pose is too advanced or that you’re simply not up for practicing yoga yet, you may want to respect your body’s wishes and rest.

Yoga can feel uncomfortable at times, but it should not feel dangerous.

If you don’t feel like you can properly breathe through a pose, it is recommended that you either take a short break or come back to the pose another time.

Avoid bouncing in stretches

Bouncing occurs when a person is unstable in a move, which can increase the risk of injury.

Gradually increase intensity

Gradual increases in intensity prevent injury, but will also make the experience more enjoyable for you and your muscles.

Hold stretches for 15-30 seconds initially

15-30 seconds is a good ballpark for the amount of time that a stretch may be held to see the most benefits.

However, there are some stretches that can be held for longer periods, but keep in mind that you may have to work up to those stretches.

Rest adequately between sessions

If you are just beginning your yoga journey, make sure to rest adequately between sessions! Take an ice bath for your muscles, have a hot cup of tea, read a book – you choose. You have earned it.

Therapeutic Applications

Stress reduction

Yoga has been a primary method of reducing stress since its inception. However, if yoga positions seem impossible, you might miss out on the stress-relief part of these exercises.

Therefore, implementing a yoga stretching strap into your routine might help you overcome difficulties in stretching.

Flexibility improvement

Yoga stretching straps are terrific props to include in your yoga if you’re looking to become more flexible.

Flexibility improvement occurs when you deliberately lean into a stretch, which can be assisted with yoga strap stretching.

Muscle strength enhancement

The resistance offered by yoga strap stretching can lead to muscle growth. All muscle growth requires is tension placed on a muscle, so long as the load is high enough.

Yoga straps come in various resistance levels, so you can trade in your lower resistance for a higher one as time progresses.

Pain management

Physiological tightness across the body can lead to poor circulation, pain, and rigidness in the body. Utilizing yoga strap stretching

Relaxation and mindfulness

If all else fails, yoga is an active meditation technique that is formulated to reduce your stress and increase your mindfulness. Put away your racing thoughts for 30 minutes to an hour and focus on your breathing, strap, pose, and the ambiance of the yoga space.

Posture correction

Many people work at a desk (and in an uncomfortable chair), which can lead to harmful posture habits. Regularly using yoga strap stretching before or after work can readjust your posture!

Frequently Asked Questions

Do yoga straps help with flexibility?

Yes! Yoga straps can assist you in creating a deeper and more prolonged pose, which will gently increase your flexibility over time.

Additionally, yoga strap stretches can assist in tension reduction of the hips, hamstrings, and shoulders, which can allow your body to elongate naturally.

Can you use a yoga mat strap for stretching?

Unfortunately, yoga mat straps are not designed to be a stretching aid like yoga stretch straps are. Although this item can potentially be used for stretching, it is not recommended.

What is the purpose of a yoga strap?

Yoga straps have a variety of purposes, such as increasing flexibility, stabilizing poses, making yoga more accessible, stress reduction, and strengthening muscles.

Consider what your yoga objectives are and pick a strap that will assist you in your yoga practice.

Laura Simmons
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