The TRX suspension training system has turned out to be one of the most versatile pieces of gear that you can get.

In one humble, easy to set up and transport package, you get a training aid that can help you with pretty much anything.

Strength training? The TRX has you covered. Muscle growth? The bands can make final sets easier when needed, to help you push yourself until failure. Flexibility? With elastic bands, you can go deeper and easier while stretching.

But what about that unique method of improving flexibility, balance, and even strength, that everyone seems to appreciate, but few mention out loud?

What about yoga?

Could suspension bands help us get more out of yoga, or would the two simply not click?

Well, to our present surprise, we’ve found that the two mesh perfectly.


Suspension Bands and Yoga—what’s the Secret?


Yoga is a slow discipline in the fullest meaning of the word. That doesn’t mean that its practitioners are sluggish or clumsy (far from it!), but there is a certain “take your time” vibe that follows each training session.

You start out slowly, you move from pose to pose slowly, and you advance slowly.

Sure, this is a legacy of the philosophy that birthed it, but there is more to it than that. A large number of the poses that you need to assume in yoga seem—for the lack of a better word—awkward.

Your body doesn’t want to let you put it into some of those positions, and it will fight you along the way. You will have to ease yourself into it. And pushing yourself with yoga is so, so difficult, and can even get dangerous.

This is where the suspension bands come in. By attaching them to parts of your body, you can give yourself a degree of security when trying a move or position that you have trouble with. Let’s say that, like a lot of people, you have trouble with handstands. No one wants to slip and injure their neck, right? Well, by attaching the TRX bands to your ankles, you’ll give yourself an added layer of security. You’ll be able to fully relax and do your handstand, perhaps for the first time ever.

This being said, suspensions bands can be useful for anyone, not just novices. As you advance in yoga, you’ll find that the poses only keep getting trickier and trickier. By giving yourself a safety net equivalent, you’ll be able to break through your mental barriers and actually advance quicker. Additionally, while you are suspended, you’ll be able to experiment with poses in ways you never thought possible.

List of TRX Yoga Positions


Here are some TRX yoga poses to start you out with. This will not be a structured program. Despite how quicker (or easier) you may progress with the help of suspension bands, you should still do yoga at your own pace. Take a look at the moves, decide what you like, and go from there.

Yeah, and while yoga is certainly unlikely to give you cramps or muscle sprains, you’ll still want to give yourself some kind of a warm-up before starting anything. Just to be sure.

TRX Yoga Low Lunge


Set the straps to mid-length, grab the handles, and face away from the anchor point with both arms extended forward. The straps should feel tight. Put one foot forward and perform a lunge, slowly raising your arms while you do so. Once down, push forward with your hips, getting deeper as your shoulders tighten further due to the straps. Slowly get back into your original position, then do the other side.

TRX Yoga Triangle


After setting the straps so the handles hover around your waist, stand under the anchor. The straps should hang at one of your sides, let’s say your right. As you grab both handles with your right hand, slightly step out toward them with your right leg. Your toes should point to the handles.

Press down on the straps with your right hand and extend that arm fully while you hinge at the waist.  Engage your core as you bend to the side and raise your left arm. With the movement complete, you should be looking at the ceiling. Hold for a bit, then return to the original position. Repeat it for the other side.

TRX Side Plank

Set the straps to mid-calf. Your starting position should be a regular plank, with both ankles in the foot cradles. While being mindful of your balance, rotate your body to your left so you are resting on your right forearm. Your body should be forming a straight line. Extend your left arm toward the ceiling. The less you shiver or move around, the better, and you will find that the straps will add an additional layer of challenge to the side plank.

TRX Yoga Forearm Pike


With the straps set to mid-calf, start in a plank-like position, but with your forearms at shoulder width. Engage your core and slowly raise your rear while lowering your head. Your goal is for your torso to be as vertical as possible, with your head almost touching the floor, and your back end up in the air. Hold position for a while, then lower yourself back down.

TRX Yoga Boat


Again, straps should be set to mid-calf. Sit under the anchor point with both legs pointing straight forward, and while holding the handles with your hands. Now press down with both your hands and shoulders while raising your legs so your shins run parallel to the floor. You should lean back for balance, but make certain that your spine is as straight as possible.

TRX Tree Pose


Set the straps to mid-length, although this may vary depending on your height. The taller you are, the higher you will want the straps to be. Stand under the anchor with the straps hanging in front of you. Raise your right foot and put it in both cradles. Now, press your right foot into your thigh. Your toes should end up somewhere around your knee.

Keep your spine neutral, and extend your arms up to the ceiling. Hold for a while, then return to your stating position. Don’t forget to do the other side.


Where to Go From Here?


As you’ve probably noticed, the poses we’ve listed are mostly basic. This is intentional. Applying suspension bands to yoga is a newer trend that is slowly gaining popularity. The poses listed above are meant to start you on your own journey of discovery.

And once you master the foundations, you’ll be able to apply the principles of TRX yoga to any pose. Only the sky will be your limit.