How to Use a Yoga Strap for Stretching and Carrying

Quick answer

A yoga strap with adjustable loops can carry your mat to class and support deeper stretches at home. Use the loops to secure the mat roll and later to hold a stretch without straining your hands or arms.

How to use your yoga strap for carrying and stretching

1. Step 1: Roll your mat tightly and lay the strap flat: Roll your yoga mat from one end, keeping it as tight as possible. Place the strap flat on the floor with the loops facing up. Set the rolled mat in the center of the strap so the loops are on top. A loose roll will shift during carrying. Take an extra moment to roll tightly before placing the strap.
2. Step 2: Wrap the strap around the mat and secure the loops: Bring each end of the strap up and over the mat, then thread the end through one of the adjustable loops. Pull the strap snug so the mat is held firmly. The loops should sit on top of the mat, not underneath it. If the loops are on the bottom, the strap will slide off when you pick it up. Always keep the loops on top.
3. Step 3: Carry the mat with the strap over your shoulder: Lift the strap by the loops and sling it over one shoulder. The mat should hang vertically behind you. Adjust the loops if the strap feels too loose or too tight against your body. A strap that is too loose will bounce while you walk. Tighten the loops until the mat sits securely against your back.
4. Step 4: Unwrap the strap and find a comfortable loop position for stretching: Remove the strap from the mat and hold it with both hands. Choose a loop that gives you a firm grip without forcing your shoulders to hunch. For most stretches, a loop near the middle of the strap works best. Grabbing the strap too close to the ends reduces control. Start with a mid-strap loop and adjust as needed.
5. Step 5: Use the strap to deepen a seated forward fold: Sit on the floor with your legs extended. Loop the strap around the balls of your feet and hold one end in each hand. Keep your spine long as you hinge forward. Pull gently on the strap to draw your chest toward your legs without rounding your back. Do not yank the strap. Pull only until you feel a gentle stretch. Overpulling can strain your hamstrings or lower back.
6. Step 6: Use the strap for a shoulder opener: Hold the strap with both hands, palms facing away from you, and raise your arms overhead. Keep your hands wider than shoulder-width. Slowly lower the strap behind your back, bending your elbows if needed. Hold the position for 20–30 seconds. If your shoulders are tight, start with a wider grip. Narrowing the grip increases the stretch intensity.

Product that makes both uses easy

• Yoga Mat Strap – Carrying & Stretching Strap with Loops: This 74-inch yoga mat strap has adjustable loops for carrying and stretching. You can tighten the loops around your rolled mat for a secure carry, then reposition them to create handholds for stretches like seated forward fold or shoulder opener.