How To Master Binds

Binds in yoga are advanced techniques that improve flexibility, mobility, and strength. Mastering binds requires patience and a combination of strength and mobility. These essential tips will help you on your journey to mastering binds.

Start with open-shoulder poses to increase flexibility

Shoulder mobility is key for binds, so begin with poses like Extended Side Angle and Cow Face Pose to open up your shoulders. Regularly practicing these postures will gradually increase your flexibility, making binds more accessible over time.

Use a strap if you can’t reach your hands behind your back

If you’re not yet able to clasp your hands in binds, use a strap to bridge the gap. This helps you practice the shape and alignment of the bind while working on gradually increasing your flexibility.

Practice binding in simple poses like Extended Side Angle

Start with simpler postures like Extended Side Angle (Utthita Parsvakonasana) to build familiarity with binds. These poses allow you to focus on the mechanics of binding without worrying about balancing or complex movements.

Focus on shoulder mobility and gradually increase your range of motion

Improving shoulder mobility takes time and consistency. Use dynamic stretches and mobility exercises to gradually increase your range of motion, preparing your body for deeper binds as you progress in your practice.

Engage your core to stabilize your body during binds

Core engagement is crucial when binding, as it helps stabilize your body and prevents collapsing into your joints. Draw your navel toward your spine to create a solid foundation, allowing you to twist deeper without losing stability.

Work on hip flexibility for poses that involve lower-body binds

Poses like Bird of Paradise require both upper and lower body flexibility. Focus on opening your hips with poses like Pigeon and Bound Angle Pose to make leg binds more accessible and comfortable.

Stay patient as binds can take time to master

Binds require both strength and flexibility, which take time to develop. Be patient with your body and avoid pushing too hard too soon. Consistent practice over time will lead to steady progress without the risk of injury.

Combine breathing with binding to deepen the stretch

Use your breath to help deepen your binds. Inhale to create space and length in your spine, and exhale to twist or fold deeper into the bind. Coordinating breath with movement allows you to safely deepen your posture without forcing it.