Use stretching bands in yoga practice to take your asanas a step further

Using yoga bands is an excellent way to practice yoga. Regardless of your level of yoga, yoga bands can be used in support. It can be a great help in giving you proper alignment and posture. Remember not to use brute force to pull yourself into the poses! It is important to listen to your body and allow yourself to be open.

1. Side Stretch
To stretch your arms, shoulders, and sides of your body, hold onto the yoga band so that it is wider than shoulder width. Slowly sway from side to side, stretching and opening each side of your shoulders and body.

2. Open shoulders
Hold the yoga band slightly wider than the shoulder width. Extend your arms straight forward and then slowly move back to behind you. This is an excellent way to open your shoulders and ensure that the movement remains comfortable. Keep your hands wide enough on the yoga band that you don’t push too hard and make the pose feel uncomfortable.

3. Seated Forward Bend
To open the hamstrings, place the middle of the yoga band around the feet. Grasp the end of the yoga band with your hands and straighten your legs. Keep space between the pubic bone and the belly button without rounding the spine. Gently pull yourself forward.

4. Bound Angle Pose
To stretch your inner thighs and hips, practice Bound Angle Pose. Wrap a yoga band around and then place it around your tailbone and under your feet. The tighter the band, the closer your legs are to your body. You can also lie on your back while keeping your hips open.

5. Supine hand and toe stretch
Begin by lying on your back. Raise one leg and place the middle of the yoga band on the palm of your foot. Raise your foot toward the ceiling and slowly begin to straighten your leg. Place your elbows on the floor, making sure your shoulders are not tense.

6. Standing Hand Grasp Toe Stretch
Make a circle at the end of the yoga band and place your foot in the circle. Raise your knee and hold the yoga band with the same hand. Slowly straighten your leg and then use it to enter the pose. Once you feel comfortable, put your other hand to your waist and grab the yoga band with one hand.

7. Dancing King Pose
Make a circle at the end of the yoga band, then place your feet in the circle. For safety, stand near a wall and raise your hands while holding the other end of the yoga band, pointing your elbows to the sky. Move the yoga band with your hands to make it shorter.

8. Single leg head touch knee forward stretch
Begin in cane pose, bend your right leg so that your foot is close to the inside of your left thigh. Make a loop with the yoga band and place it on the ball of your left foot. Hold the yoga band, then slowly bend yourself forward to a straight leg. Remember, don’t pull hard!

9. Bull Face Pose
If your shoulders are tight, the full extension of this pose may be challenging for your arms. Try grabbing the yoga band with both hands to stretch into the final pose.

10. Half Boat Pose
Place the yoga band under your feet and grab the ends of the band. Slowly lift your legs and make sure your lower back remains extended rather than rounded. Push your feet into the band. Keep your knees bent and shins parallel to the floor into a half-boat pose, or fully extend your legs into a full-boat pose.

The benefits of using a yoga band are countless. Make sure your band is long enough and start exploring ways to make it a part of your practice! Learn more on the NQFITNESS homepage.
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