10 Ways to Use the Zen Yoga Strap

Posted by Zen Yoga Strap on 7/18/2017 to Lifestyle
10 Ways to Use the Zen Yoga Strap

No matter what your level of experience is with yoga, you might find yourself struggling to achieve certain poses, or having trouble with aligning your posture, at some point during your yoga practice. With a unique 3-loop design, the Zen Yoga Strap allows you to hold your stretch longer and more comfortably, and helps you deepen your stretch step-by-step, making these and many more challenging poses achievable.

Here are 10 of the many poses you can do with the Zen Yoga Strap:


1. Boat Pose | Paripurna Navasana

shannon-boat-pose-zen-yoga-strap

  • Sit on the floor with your legs straight in front of you
  • Put your feet into the two end loops of the yoga strap, then keep your legs flat on the floor
  • Place your hands firmly on the floor a little behind your hips
  • Lean back slightly until you are balanced on the tripod of your sitting bones and tailbone
  • Slowly bend your knees and lift your legs up, until they form a 45 degree angle with the floor
  • Straighten your knees and point the tip of your toes towards the front
  • Straighten your arms and form a V-shape as shown above
  • Keep your lower belly firm
  • By keeping your legs in place and preventing you from opening your legs too wide, the Zen Yoga Strap forces you to engage with your core

Source: Yoga Journal


2. Plank Pose | Kumbhakasana

plank-pose-zen-yoga-strap

  • Tucking your arms into the two end loops of the strap, begin on your hands and knees
  • Keeping your wrists directly under your shoulders, spread your fingers and press down firmly through your forearms
  • Tuck your toes and step back with your feet, bringing your body and head into a straight line. Do not let your hips sink

Source: Yoga Outlet

 

3. Cow Pose (Modified) | Bitilasana

cow-pose-zen-yoga-strap

  • Start on your hands and knees, with your knees directly under your hips, and your wrists under your shoulders
  • Inhale as you draw your chest towards the ceiling, and drop your belly towards the mat
  • Insert your right foot into the end loop of the yoga strap, and lift it towards the ceiling, with your toes pointed forward
  • Grab the other end of the yoga strap with your left hand, and try to keep your upper arm parallel with the floor
  • Hold this pose for five seconds, then alternate to your left leg and hold the yoga strap with your right hand

Source: Yoga Journal

 

4. Tiger Pose | Vyaghrasna

tiger-pose-zen-yoga-strap

  • Inserting your left foot into the end loop of the yoga strap, start on your hands and knees
  • As you exhale, lift your left leg up with your knee bent and your spine arching gently
  • Keeping your head straight, shift your weight onto your right hand
  • Reach your left hand towards the back and grab the other end of the yoga strap
  • Hold for 2-4 breaths, then repeat on the other side

Source: Yoga Basics


5. Compass Pose | Parivrtta Surya Yantrasana

compass-pose-zen-yoga-strap

  • Sit on the ground with your left leg straight in front of you
  • Bend your left leg and bring your feet towards your body, so that your left ankle is facing your body
  • Insert your right foot into the end loop of the yoga strap
  • Bring your right leg up to your chest, with toes pointing upward
  • Grab the other end of the yoga strap over your head with your left hand
  • Pull gently on the yoga strap with your left hand to keep your right foot as straight as you can

Source: Shape

 

6. The Bound Warrior Pose | Baddha Utthita Parsvakonasana

bound-warrior-zen-yoga-strap

  • Starting in a standing position, lift your arms sideways to shoulder-height
  • Step your feet as wide apart as your wrists
  • Turn your left foot outward 90 degrees, and bend your left knee until your left thigh is parallel to the floor
  • Turn in your right feet slightly and align the heel of your right foot with the arch of your left foot
  • Keep your torso open to the right; do not turn your body in the direction of your left leg
  • Hold on to one end of the Zen Yoga Strap with your left hand
  • Place your left shoulder as low as you can against your left inner thigh
  • Reach your left arm back beneath your left hamstring
  • Extend your right arm straight up toward the ceiling. Then, bend your elbow and bring your right arm behind you
  • Hold onto the other end of the yoga strap with your right hand
  • Do not allow your top shoulder to drop forward. Keep your collarbones broad and your chest open and lifting

Source: Yoga Outlet

 

7. Happy Baby | Ananda Balasana

zen-yoga-strap-happy-baby

  • For this pose, you will need two yoga straps
  • Lie on your back and bring your knees to your belly
  • Insert each of your foot into one end of each yoga strap, and grab onto the other end with yours hands
  • Open your knees a little wider than your torso, and bring them up toward your armpit
  • Gently pull down on the yoga straps with your hands, so that your shins are perpendicular to the floor

Source: Yoga Journal


8. Extended Hand to Big Toe | Utthita Hasta Padangustasana

zen-yoga-strap-extended-hand-big-toe   zen-yoga-strap

  • Begin in a standing pose
  • Insert your right foot into one end of the yoga strap, and your right hand into another end
  • Slowly lift your right foot up and extend it forward, all the while grabbing onto the other end of the yoga strap with your right hand
  • Straighten your knee as much as possible
  • Once you are steady, swing your right foot out to the side
  • Hold for 30 seconds and repeat on the other side

Source: Yoga Journal

 

9. Lord of the Dance | Natarajasana

michelle-zen-yoga-strap-lord-dance   zen-yoga-strap-lord-dance

  • Begin with the standing pose and insert your right foot into the end loop of the strap
  • Shift your weight onto your left foot and lift your right heel toward your right buttock as you bend the knee
  • Keep your left leg straight, and your torso upright
  • Reach back with both of your hands and grasp the other end of the yoga strap
  • Gently pull the yoga strap forward, so that the toes on your right foot are pointing upwards, and your right thigh is parallel to the floor
  • Hold the pose for 20-30 seconds, then repeat on the other side

Source: Yoga Journal

 

10. One-Legged King Pigeon Pose | Eka Raja Kapotasana 

shannon-zen-yoga-strap-one-legged-king-pigeon   shannon-zen-yoga-strap-king-pigeon-pose

  • Begin on your hands and knees in Table Pose, with your left foot inserted into the end loop of the yoga strap
  • Bring your right knee between your hands, placing your right ankle near your left wrist. Extend your left leg behind you so your kneecap and the top of your foot are resting on the floor
  • Lengthen the front of your body and balance your weight evenly between your right and left hips
  • Bend your left leg so that your toes are pointing upwards
  • Reach back over your head with both hands and grab onto the other end of the yoga strap
  • Hold for 30 seconds, then repeat on other side

Source: Yoga Outlet

 

For yoga poses you can do easily in the office, check out 7 Office Yoga Poses for the Workplace

 

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