Resistance bands offer something most yoga props don’t – resistance! Try these 3 creative variations + watch the video for 3 more!

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supta baddha konasana restorative yoga pose with yoga props

Have you met... the resistance band?

As yogis, we're very familiar with the traditional lexicon of yoga props:

yoga mats
yoga blocks
yoga straps
yoga blankets

I'm personally a major fan of using all of these props – both to support our yoga poses by making them easier and to enhance our poses by making them harder (or more evil, I sometimes like to say! 😈).

But as excellent as all these props are, did you know that none of them provide any actual resistance in our yoga poses?

a resistance band pictured with yoga blocks

This is something that a resistance band specializes in, though! (I mean it's written right into the name, right? ;) ) And because of this quality, resistance bands can enhance our yoga practice in ways other yoga props can't.

A resistance band is a simple, stretchy loop or strip of elastic material that creates external resistance when you pull against it. The further you stretch it, the more resistance it provides – which means you can easily scale the challenge up or down, depending on the movement.

While traditional yoga props like blocks, straps, and blankets can absolutely be used in creative ways – to support, enhance sensation, or add challenge to a pose – they don’t inherently resist our movements. But resistance bands do!

Resistance bands give your muscles something external to pull against, which can make familiar poses more strength-focused, dynamic, and extra neurologically engaging. It’s like inviting your muscles into a conversation they didn’t know they were missing. 😄

A quick tip on resistance bands for yoga:

There are a few different types out there, and they can be used in different ways:

Mini bands – often used around the knees for movements like squats or side steps.
Flat bands – the kind commonly used in physical therapy.
Big loop bands – also known as superbands or pull-up bands (these are my personal favorite!).

The band I’m using in the examples I’m featuring here is one of those big loop bands – they're super versatile and great for adding resistance to all sorts of yoga poses and movement patterns.

If you’re looking for one, here’s an example of a brand I like. (This is an Amazon affiliate link, which means I may earn a small commission if you choose to purchase through it – at no extra cost to you!)

So what does using a resistance band actually look like in a yoga context?

Let’s take a look at three specific ways you can use a resistance band to bring new strength, challenge, and variety to familiar yoga poses.

Below these three examples is a video of mine in which I feature three more ways to upgrade a yoga pose with a resistance band. So there are six total ideas featured for you!

And these examples are just a jumping-off point – there are so many creative directions you can take from here!

1) Half Moon Leg Lift w/ Resistance Band

In traditional half moon, our extended leg's lateral hips are working a fair amount in order to hold our leg up in space.

But if we add a resistance band to the equation, the band resists us at the end of the long lever of our leg, which asks our lateral hip muscles to work significantly more! 🔥

2) Side Angle Pose (Parsvakonasana) Rear Delt Fly

side angle pose with rear delt fly using resistance band

Sometimes, practicing parsvakonasana (side angle pose) the same way all the time can be a little... boring. 🥱

By using a resistance band in this way, we bring a novel element into this familiar pose.

Pulling a resistance band out in this lateral direction is called a "rear delt fly" because this move targets the posterior deltoid muscle on the back of the shoulder. This is therefore a grrreat way to incorporate some much-needed shoulder-pulling strength into a traditional yoga pratice! 💪

3) Supta Padangusthasana Band-Resisted Leg Lower

supta padangusthasana w/ resistance band

This is a great spin on a classic yoga asana! Normally, we hang out in a passive hamstring stretch in supta padangusthasana (reclined big toe pose).

But adding the band asks our hamstrings to work in this lengthened position, which spices up this traditional stretch and is a powerful way to increase flexibility! 🌶️

3 More Resistance Band Ideas for Yoga Poses!

This quick video features three additional resistance band ideas for yoga poses – and these are my true favorites ones! 🤩

As you can see, resistance bands open up a whole new world of possibilities in our yoga practice. Whether you’re looking to build strength, add novelty, or just have a little fun exploring movement in a new way, I think you’ll enjoy integrating this unique prop into your repertoire!

I hope the examples in this post and video sparked some inspiration – and maybe even a few ideas of your own! If you try any of these resistance band variations (or come up with your own creative uses), I’d love to hear about it!

Happy practicing! 💪🧘‍♀️