Tell you how to use yoga ropes for difficult movements

Yoga ropes can give you great support when performing difficult poses. However, it is important for you to know how to use the right yoga rope technique to avoid pulling the rope excessively, putting pressure on the body.

Although not classified as a must-have tool when practicing yoga, yoga rope is still a useful tool that you should equip if you are really passionate and want to pursue this subject for a long time.

The rope can bring a lot of benefits to the practitioner, from aligning basic postures to assisting in performing difficult poses. However, in order for this training accessory to bring out its full potential, it is still best to refer to the following technical standard yoga rope usage.

Yoga ropes – Not just for beginners

Yoga rope is a very necessary yoga tool, not only for beginners but also for those who have practiced yoga for a long time. However, for those who are new to yoga, this tool seems to be more necessary because it provides great support when performing advanced yoga poses that require the body’s flexibility.

Imagine if you are not flexible enough to touch the tips of your toes, then the rope is the extension arm that helps keep your hands together behind your back.

how to use yoga rope

Training ropes provide great support when performing difficult poses that require body flexibility

In order for the use of yoga ropes to be effective, you should choose a rope made of soft cotton material, good elasticity and easy to clean when dirty. Common sizes are usually 1.8 to 2m long and about 4.5cm wide.

The secret to using yoga ropes in 10 popular poses

Here’s how to use a yoga rope in 10 common poses. Try to refer and apply today:

1. Stretching pose


  • In a stretched position, use a yoga band to stretch your arms, shoulders, and ribs.
  • Keep the rope length longer than shoulder width.
  • Gently sway from side to side, stretching and widening the shoulders to the sides.

2. Shoulder extension pose

This is a very good posture that widens the shoulders but still ensures that the body feels comfortable.

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  • Grab the rope with both hands, keeping the length of the rope a little longer than your shoulders.
  • Bring your arms straight out in front, then slowly bring them back.
  • During the exercise, remember to hold the rope tight and keep the distance between your hands wide enough. Also, when bringing back, do not force your body, pull until you are still comfortable.

3. Sitting forward bend posture

The sitting forward bend is a great stretch for the muscles and hamstrings, but it’s also a pose that is easy to make mistakes. The most common mistake when doing this pose is trying to bend your back so that your fingers can touch your legs.

how to use yoga rope


  • Wrap the rope around the soles of your feet.
  • Hold the two ends of the rope with both hands and begin to straighten your legs.
  • Pay attention to keep the distance between the pubic bone and the navel, do not arch the lower back and gently push the torso forward.

4. Fixed angle position lying on the back

The supine fixed angle position is useful for stretching the thighs and hips.


  • Wrap the rope around the sacrum and the bottom of the leg.
  • Try to tighten the rope so that your legs and front body are as close together as possible.
  • During the exercise, you should lie on your back on the mat for the best hip extension.

5. Lying on your back, pulling your legs

Lying on your back, pulling your legs, stretches your hamstrings, however, if your body lacks flexibility, it will be difficult for you to perform this pose safely and effectively. To overcome, using a yoga rope is a simple but useful method.


  • Lie on your back on the mat, raise one leg and loop the rope over the sole of your foot.
  • Stretch your legs straight up, toward the ceiling, while keeping your elbows close to the mat so that your shoulders are most comfortable.

6. Standing position holding the big toe


  • Make a circle at the end of the rope and loop it over the leg.
  • Lift your knees, hold the rope with your hands on the same side as your legs, slowly straighten your legs and use both hands to do this pose.
  • Once you’re in a comfortable position, you can rest your other hand on your hip for comfort.
  • Continue holding the rope with your other hand.

7. Dancer Pose

For the dancer pose, to perform with the rope, create a small noose at the end of the rope and place one foot inside the noose.

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dancer pose


  • Lean against the wall for safety.
  • Bring your hands up while still holding one end of the rope, point your elbows to the sky and start using your hands along the rope to shorten so that you pull your legs as close as possible.

8. Head-to-knee posture

Head-to-knee pose


  • Sit on the mat, keep your back straight, legs straight forward and parallel to each other, hands next to thighs, palms facing down.
  • Bend the right leg so that the right foot is close to the inside of the left thigh.
  • Make a noose at the end of the rope and loop it over the left foot.
  • Holding the rope, gradually lower yourself to stretch your legs.

9. Cow face pose

This is a challenge for someone who lacks shoulder flexibility. To fix it, use an exercise band to relieve pressure on your shoulders.

Cow face pose


  • Sit up straight on the mat, hold one end of the rope in your right hand and raise it straight up to the ceiling. The left arm is placed behind the back, bend the right hand and bring the hand back to touch the left hand.
  • If your hands can’t touch each other while keeping your back straight, bring one end of the rope to your left hand.
  • Pull your hands as close together as you can using the exercise band. Repeat a few times and then switch hands.

10. Boat Pose

A lot of people have trouble doing this pose due to lack of strength. With the support of the exercise rope, you will easily do this move without any difficulty.Boat pose with tools


  • Place the rope under the soles of your feet, holding the ends of the rope with both hands. Slowly lift your legs up, allowing your lower back to elongate rather than arch.
  • Squeeze your feet into the strap, keeping your legs straight to form boat pose.

Reference source

10 Ways to Use the Yoga Strap (With Photos) Accessed Date: 9/5/2020

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