Yoga belt – what yoga belt? Whether you’re a seasoned yogi or just starting out, there are a number of ways props can help deepen your yoga practice and get you into postures you didn’t think you were capable of. The yoga strap (also called the yoga belt) is an infinitely useful tool. Not only does a strap help you with holds but it can also aid in healthy posture, support and alignment.
The Way of the Yoga Strap
Here’s a list of asanas where a strap can come in handy! Try these out and see where your own creativity will lead you.
1. Opening The Shoulders
In Tadasana (Mountain Pose), hold the strap slightly wider than shoulder width apart. Have some tension in the belt. Raise your arms slowly up and down, never letting the strap go slack. Once your rotator cuffs begin to warm up, you can try bringing your arms back behind you. Repeat several times until thoroughly warmed.
2. Standing Side Bend
With your yoga strap positioned as above raise your arms overhead and take a lateral stretch. Again, never let the belt go slack. Use the tension in the arms to take notice of your shoulders. Keep them down, towards the spine. Breathe into the ribs. Repeat side-to-side several times.
3. Seated Forward Bend (Paschimottanasana)
Straps can also help lengthen the hamstrings. If you have a tight lower back or hips, a strap will help bring you further forward, opening this region more effectively than straining to reach the toes. Loop the strap around the middle of the foot (at the arches) pulling yourself gently forward towards the toes.
4. Cow Face Pose with a Strap
A lot of people don’t have the mobility in the shoulder joint to interlace their fingers into Cow Face Pose, and that’s perfectly fine! Use a strap to shorten the distance between both hands.
5. Boat Pose with a Strap/Belt
Using the same premise as Paschimottanasana with a belt, you can also get into full Boat Pose by looping a stretch around your flexed feet and using the additional support to help support your balanced position while providing some added resistance for the legs.
6. Dolphin Pose with Belt
If you find you have difficulty with keeping the elbows grounded and parallel in Dolphin, tying your arms with a strap can help with maintaining alignment. Prior to shifting into Dolphin pose, form a circle with the strap that lets you open your arms shoulder width apart but no farther.
7. Standing Hamstring Stretch and Standing Side Leg Pose
With short hamstrings and minimal hip flexibility, standing hamstring and Big Toe Pose can seem impossible. However, once you utilize a strap to help get your leg up, you will feel a world of difference! Plus, the addition of a strap will help you to focus on staying balanced on the supporting leg and keep the pelvis in check. Pressing into the strap with the extended leg can also help to gradually increase that leg’s height.
8. Supported Warrior III with a belt/strap
Hate trying to find balance in Warrior III or using a wall? Using a belt, you can get further support. While in Tadasana, slide the yoga strap beneath the leg that will be lifted behind. Pull the strap tight with both hands then start to transition into Warrior III. Press back through the heel and into the belt to find added support. Keep the arms engaged.
9. Dancer Pose
Regular Dancer Pose is not entirely “beginner” friendly; but with a strap, it totally is! Begin in Mountain Pose. Cross the straps around the foot that will be lifted to give the top and bottom support. Move into something like a jump rope preparation then lift your arms overhead, lifting the foot in the process. Only go as high as what’s comfortable.
10. Bow Pose
In the same fashion as Dancer Pose, you can twist the strap around your ankles, cinch it tight, then grab onto the ends of the strap (tightly). As you lift through bow, you can pull against the strap rather than straining to reach your ankles. This makes the pose much safer for those learning how to engage the muscles correctly. كيفية لعبة البوكر
11. Reclined Hamstring Stretch
Reclined on your back, lift one leg up into the air. If you have trouble grabbing hold of the foot or ankle, a belt can make this stretch much more pleasant. Plus, you can then use the strap to help circle and move the leg to get into nooks and crannies you didn’t know your hip sockets had!
12. Lying Leg Crossover
Continuing from above, a strap helps add some security when transitioning to this supine twist. Press through the foot and into the belt as you cross the leg over the opposite hip. Keep tension into the strap and enjoy the IT band stretch.
13. Prone Quadricep Stretch
This is something like Bow Pose. Before lying face down in a resting Pigeon pose, make sure to create a loop around the ankle of the extended leg. You can bring your arms out in front of you or keep them close as you pull your heel towards your back for a pleasant Quad lengthener.
14. Pigeon Pose
Stepping it up from No. 13, now that your legs are warmed up, lift the chest. The strap will be over one shoulder or can be held by both hands as you raise your heart to the sky. Some people like to use the strap as a lever over the shoulder and pull down towards the front foot. Others prefer to lift both hands high overhead. The choice is yours.
15. Supported Bridge Pose
In regular Bridge pose, people tend to let the knees spread apart, misaligning the femurs in the hip socket. Wrap your strap around the thighs at hips distance apart. You will notice how you now have to engage the back body and ground the heels to successfully lift into this asana.
Pointers for the best yoga belt experience!
Most studios will use straps/belts as a loop, so depending on your height, you might have to buy a longer or shorter strap to help accommodate your limbs safely. If you are petite, you shouldn’t go for the longest length, because you’ll get mummified by the extra strap during some postures.
For experienced practitioner, consider bringing resistance bands and weighted straps into your practice to add something of a challenge to postures that may be feeling a little stale. Straps and belts will be sure to liven up your flow!
Remember that, while straps are excellent for aiding in progressing to deeper and fuller postures, you should not use them recklessly. Listen to your body, and only go as far into the asana as you can handle. Props and straps aren’t meant to force you into postures you’re not yet ready for.
I think it will be easy to understand if you use pictorial step of yoga