Table of Contents
- Introduction
- Why Use a Strap as a Carrier?
- Choosing the Right Strap for Your Mat
- How to Tie Yoga Mat with Strap: Method 1 (The Basic Sling)
- How to Tie Yoga Mat with Strap: Method 2 (The Sliding Loop)
- How to Tie Yoga Mat with Strap: Method 3 (The Backpack Carry)
- Best Mats for Strap Carrying
- Using the Strap During Practice
- Caring for Your Strap and Mat
- Conclusion
- FAQ
Introduction
Getting your gear to and from the studio should be the easiest part of your practice. We have all experienced the frustration of a yoga mat unrolling in the car or slipping out from under an arm while walking into class. While many practitioners invest in specialized bags, a simple yoga strap is one of the most versatile tools you can own. At Hugger Mugger, we have been helping yogis refine their practice with high-quality props since 1986. Using a strap as a carrier is a practical way to keep your mat secure while ensuring you always have a stretching tool ready for class. This guide covers how to choose the right strap, various methods to tie your mat securely, and how to transition your carrier back into a prop.
Quick Answer: To tie a yoga mat with a D-ring strap, create a loop by threading the end through both rings and back through one. Slide this loop over one end of your rolled mat and tighten it. Repeat the process on the other end of the strap to create a second loop, leaving the middle section as a shoulder handle.
Why Use a Strap as a Carrier?
Using a yoga strap as a mat carrier is a favorite hack for many experienced teachers and students. It is a minimalist solution that serves two purposes at once. Instead of carrying a separate bag and a strap, you have one item that functions as both. This reduces the amount of gear you need to manage before and after your session.
Beyond simplicity, a strap allows your mat to "breathe." After a vigorous practice on one of our Tapas® Original yoga mats, your mat may have trapped moisture from sweat. Keeping it in a closed bag immediately can sometimes lead to odors or a decrease in the life of the material. A strap keeps the mat rolled tight while allowing air to circulate, which is better for the long-term hygiene of your equipment.
The Double Benefit: Prop and Carrier
The primary reason to learn how to tie a yoga mat with a strap is the utility it provides during your actual practice. When you arrive at your mat, you simply unbuckle the strap and use it for your asana (poses). For more ways to put it to work, our Yoga Prop Guide is a helpful companion.
Whether you need to find more reach in a seated forward fold or want to stabilize your arms in a forearm stand, the tool is already there.
Durability and Materials
Most high-quality straps are made from heavy-duty cotton webbing. This material is ideal for carrying because it provides a natural grip against the surface of the mat. Unlike nylon, which can be slippery, cotton stays in place once you cinch it down. The metal D-rings or cinch buckles are designed to hold tension, meaning your mat won't slowly slide out as you walk.
Choosing the Right Strap for Your Mat
Not all straps are created equal when it comes to carrying a mat. Before you learn the tying techniques, you need to ensure your equipment is up to the task. We offer several variations designed to meet different needs, from standard flexibility work to heavy-duty carrying.
D-Ring Straps
The D-Ring Cotton Yoga Strap is the most common choice for creating a DIY carrier. It features two metal rings at one end. To secure it, you thread the tail end through both rings and then back through just one. This creates a mechanical lock that tightens as you pull. Because the rings are metal, they provide a sturdy anchor point that won't snap under the weight of a heavy natural rubber mat.
Cinch Buckle Straps
A Cinch Cotton Yoga Strap uses a different locking mechanism, often involving a single buckle that you slide the webbing through. These are incredibly fast to adjust. If you are someone who is often rushing into the studio just as class begins, the cinch style might be your preferred option. It provides a flat profile that feels comfortable against the shoulder.
Length Considerations
The length of your strap determines how you can carry your mat. If you want a fuller overview of strap types and sizing, our Yoga Prop Guide makes it easy to compare options.
- 6-Foot Straps: This is the standard length. It is perfect for a basic shoulder sling for most practitioners.
- 8-Foot or 10-Foot Straps: If you are taller or if you prefer to wear your mat "cross-body" (like a messenger bag), a longer strap is necessary. Longer straps also allow for a "backpack" style carry, which distributes weight across both shoulders.
| Strap Feature | D-Ring Strap | Cinch Buckle Strap |
|---|---|---|
| Adjustment Speed | Moderate | Fast |
| Security | Very High | High |
| Ease of Use | Requires threading | Simple slide |
| Best For | Traditional practice | Quick transitions |
How to Tie Yoga Mat with Strap: Method 1 (The Basic Sling)
This is the most popular method for creating a shoulder carrier. It works best with a standard D-ring strap and creates a stable loop at both ends of the mat.
Step 1: Create the first loop.
Take the tail end of your strap and thread it through both D-rings. Then, fold the tail back and thread it through only the second ring. This creates a loop. Pull enough of the strap through so the loop is large enough to fit over the end of your mat.
Step 2: Secure one end of the mat.
Slide the loop over one end of your rolled yoga mat. Position it about two to three inches from the edge. Pull the long end of the strap to tighten the loop firmly around the mat.
Step 3: Create the second loop.
This is where people often get confused. You have one loop secured, and you have a long tail remaining. Take the remaining tail and wrap it around the other end of the mat. Instead of threading it through rings again (as there aren't any on this end), you will tie a simple slip knot or thread the tail back through the main length of the strap.
Step 4: Adjust for balance.
Pick up the strap by the middle section. If the mat hangs unevenly, slide the loops closer together or further apart until the mat sits horizontally against your back.
Key Takeaway: The key to a secure sling is ensuring the loops are cinched tight against the mat's surface before you lift it. This prevents the mat from sliding out vertically when you are on the move.
How to Tie Yoga Mat with Strap: Method 2 (The Sliding Loop)
If you don't want to mess with knots, you can create a carrier using two "sliding" loops. This method is excellent if you have a very long strap.
Step 1: Fold the strap in half.
Find the midpoint of your strap. Lay it out flat on the floor.
Step 2: Create a "pretzel" shape.
Bring both ends of the strap toward the center. Thread the ends through the loops created by the fold. This creates two large, adjustable circles on either end of a central handle.
Step 3: Insert the mat.
Place one end of your mat through the left circle and the other end through the right circle.
Step 4: Cinch and carry.
Pull the ends of the strap upward. The weight of the mat will naturally pull the loops tight. This is a "gravity-fed" cinch—the heavier the mat, the tighter the hold.
How to Tie Yoga Mat with Strap: Method 3 (The Backpack Carry)
For those who commute by bike or walk long distances, carrying a mat on one shoulder can cause muscle imbalance. You can use an 8-foot or 10-foot strap to create a backpack-style carry.
Step 1: Secure the ends.
Create two loops as described in Method 1, but keep the middle section of the strap very long.
Step 2: Create the "X".
Hold the mat horizontally against your lower back. Bring the long middle section of the strap over both shoulders.
Step 3: Cross and tuck.
Cross the strap across your chest and tuck the ends under the mat loops at your back. This takes a bit of practice to find the right tension, but it allows for hands-free movement.
For more ways to build confidence with props, Quick Tips for Using Yoga Props is a great next read.
Note: When using a backpack carry, ensure your mat is rolled very tightly. A loose mat will shift against your spine, which can be distracting or uncomfortable during a long walk.
Best Mats for Strap Carrying
The type of mat you use will affect how well a strap holds. Different materials have different "gripping" properties.
- Sticky Mats: Our Tapas Original and Tapas® Ultra yoga mat have a signature "sticky" surface. This is excellent for straps because the cotton webbing of the strap bites into the mat material, preventing any slippage.
- Rubber Mats: A Para Rubber Yoga Mat is heavier than foam mats. Because of the weight, you must ensure your loops are very tight. The natural rubber provides excellent friction against a cotton strap.
- Eco-Friendly Mats: The Tapas® ECO Mat is lightweight. This makes it one of the easiest mats to carry with a strap because it puts very little strain on your shoulder.
If you are unsure which mat is best for your lifestyle, take our Yoga Mat Quiz to narrow down the options based on your weight preferences and how often you travel.
Using the Strap During Practice
Once you have arrived at your destination and untied your mat, the strap transitions from a carrier to a prop. This is where the real value of the tool shines.
Increasing Reach
If you have tight hamstrings, you can use the strap in a seated forward fold (Paschimottanasana). Loop the strap around the balls of your feet and hold the ends. This allows you to keep a flat back and open chest without straining to reach your toes.
Shoulder Opening
In Gomukhasana (Cow Face Pose), many practitioners cannot reach their hands together behind their backs. Holding the strap in the top hand and reaching for it with the bottom hand allows you to work on shoulder mobility safely.
Improving Alignment
In poses like Chaturanga or Plank, you can loop the strap around your upper arms (just above the elbows). Set the loop to shoulder-width. This prevents the elbows from splaying outward and helps build the necessary strength for transitions.
Caring for Your Strap and Mat
To keep your gear in top shape, a little maintenance goes a long way. Cotton straps can be machine washed, but it is best to put them in a mesh laundry bag so the metal rings don't bang against the side of the machine. Hang them to air dry to prevent shrinkage.
For your mat, regular cleaning is essential. Our Care & Cleaning Tips for Yoga Mats covers simple routines that help keep your mat in good shape.
Bottom line: A yoga strap is a multi-functional investment that replaces the need for a mat bag while providing essential support for alignment and flexibility during your practice.
Conclusion
Learning how to tie a yoga mat with a strap is a practical skill that simplifies your journey to and from the mat. Whether you choose a simple shoulder sling or a more complex backpack carry, the result is the same: a secure, easy-to-handle mat and a versatile prop ready for your session. At Hugger Mugger, we have spent nearly 40 years perfecting the tools of the trade. We believe that when your equipment is reliable and easy to use, you can focus entirely on your practice. If you are still comparing mat styles, our Yoga Mat Guide can help you narrow things down.
If you haven't yet added a strap to your collection, consider exploring our range of D-ring and cinch options. For those looking for a dedicated carrying solution, we also offer a variety of slings and bags designed for every style of practitioner. If you teach, our Teacher Program is another helpful next step.
FAQ
Can I use any yoga strap to carry my mat?
Yes, most standard yoga straps can be used as a carrier, provided they are long enough. A 6-foot strap is sufficient for a basic shoulder sling for most people, while 8-foot or 10-foot straps are better for taller individuals or cross-body carrying. Ensure the strap is made of durable cotton webbing and has a secure buckle or D-ring system.
Will a strap damage my yoga mat over time?
A strap will not damage your mat if it is used correctly. However, if you cinch a strap extremely tight on a very soft or thin foam mat, it may leave temporary indentations. To avoid this, roll your mat firmly but not excessively tight, and position the loops a few inches from the ends where the mat is most stable.
Is it better to use a strap or a mat bag?
It depends on your needs. A strap is minimalist, allows the mat to air out, and doubles as a practice prop. A bag provides more protection from the elements (like rain or dust) and often includes extra pockets for your keys, phone, or water bottle. If you are deciding between a strap and a mat bag, How to Choose the Best Yoga Mat for Your Practice can help you compare options.
How do I stop my mat from sliding out of the strap?
The most common cause of a mat sliding is a loose loop or a slippery mat surface. Make sure you are using a "locking" threading method with your D-rings (through both, then back through one). Additionally, choosing a mat with a textured or sticky surface will help the strap stay in place through friction. If you're curious about the tool's backstory, Yoga Straps: How it All Started is a fun read.