I can admit that I'm not consistent with attending yoga classes. But, there is one yoga tool I'm committed to using just about every day: my stretching strap.
Whether you want to increase your flexibility [1], maintain your bend, relieve tension, or just take the edge off, adding 10 to 20 minutes of yoga strap stretching time into your self-care routine [2] is a small way to feel really good.
This tool checks off all the boxes: it's inexpensive (they can go for as low as £8 on Amazon [3]) and requires minimum storage space, as well as the smallest amount of effort. Plus, it's keeping my body warm and limber for the day I'm ready to step back in the yoga studio.
Chances are you're already in your trusty yoga pants [4], so why not grab a strap and give these moves a try during your next Netflix marathon? Courtney Johnson, ACE CPT, a YogaFit Certified instructor, curated them to help me relax and unwind after a long day, and I hope they'll do the trick for you, too.
Reclined Leg Stretch For Hamstrings and Lower Back
Lay down on your back — if you have lower back pain, bend your knees.
Place the middle of the yoga strap underneath the ball of your right foot.
Straighten your right leg and gently use the strap to pull your leg toward your body.
As you exhale, aim to reach or work up to a 90-degree angle for an ideal range of motion.
Hold at a place that feels slightly uncomfortable — but not painful — for 30 seconds if you are a beginner. If you have been stretching consistently, hold up to 60 seconds.
Make sure to breathe as you hold the position.
Exhale and release your right leg. Switch to the left side.
Repeat each side three to five times.
Reclined Open-Leg Stretch With Supine Twist For Hips
Lay down on your back.
Place the middle of the yoga strap underneath the ball of your right foot.
Straighten your right leg, and gently use the strap to pull your leg toward your body.
As you exhale, aim to reach or work up to a 90-degree angle for an ideal range of motion.
Grab the yoga strap with right hand, placing your left arm straight out for balance.
Keeping your left shoulder and hip down, open your right leg to the right side on your next exhale
Hold at a place that feels slightly uncomfortable — but not painful — for 30 seconds if you are a beginner. If you have been stretching consistently, hold up to 60 seconds.
Make sure to breathe as you hold the position.
Exhale and bring your leg back to the centre and cross it over to the left side of your body, keeping your right shoulder down.
Release your right leg back to centre. Switch to the left side.
Repeat each side three to five times.
Dancer Pose For Quadriceps
Make a loop at the end of your yoga strap.
Stand close to a wall for support, and place your right foot into the loop.
Bring your leg backward, and hold the strap overhead.
Gently walk your hands down the strap making the distance between your foot and hands shorter.
Continue to breathe and maintain core stability.
Once you reach a good stretching point, hold for 30 seconds.
Exhale and release your right leg. Switch sides, and repeat on the left.
Stretch each side two to three times.
Arm Circles For Shoulders
Hold the yoga strap with both hands slightly wider than shoulder-width apart — palms facing down.
Keeping your arms straight, bring the strap overhead and back, opening the chest — palms now facing up.
Bring the strap back forward, inhaling and exhaling as you slowly repeat the motion.
Move through this position for five breaths, holding at the back for five to 10 seconds.
