Using yoga blocks is a great way to improve your strength and flexibility. For some reason, using yoga props or modifying poses is frowned upon as by some practitioners, but this yoga teacher thinks it’s a necessary way to enhance your practice!
Modifications using yoga blocks can help with your alignment, which is key for correct form and avoiding injury and it also a great way to connect to how your body feels and/or should feel in a pose. They really are a great tool for deepening your flows.
Here are 6 of my favorite yoga poses using yoga blocks to help with strength and flexibility!
FYI: These are the yoga blocks I’m using in this tutorial. I highly recommend them! They are made from an eco-friendly cork material that’s odor-resistant and waterproof! And they also come with a yoga strap!
Also this cute outfit I’m wearing was gifted to me by Athleta! It’s from their new yoga collection and I’m super impressed. The pattern has a cute spotted abstract design. The fabric of the leggings and bra is extremely soft and stretchy-yet-durable (No see through leggings here!). The bra provides amazing support and has a stylish strappy v-design on the back. I highly recommend checking this collection out!
1. Upward-Facing Dog (Adho Mukha Shvanasana)
Begin in Table Top pose, with a neutral spine and hips aligned with knees and shoulders aligned with wrists. Place yoga blocks at their lowest height about shoulders width apart. Place your hands on the blocks, while extending your legs so your thighs, knees, shins and the tops of your feet are resting on the mat.
Press through all four corners of your hands so your arms straighten and lift your thighs off the mat. Take your gaze up, creating a slight bend in the lower back.
Hold for 5-10 full inhales and exhales.
Modification:
- Let legs, knees, shins and the tops of the feet rest on the mat and remove the lift.
2. Low Lunge (Anjaneyasana)
Starting in Downward-Facing Dog, bring your left foot forward, placing it between your hands with your knee stacked right above the ankle. Slowly lower your right knee toward the mat extending your leg toward the back wall with the top of your foot resting on the mat. Place your yoga blocks to the outside of your hips at their tallest height.
Press your palms into the yoga blocks. Keep your back straight and core engaged. Roll your shoulders back and allow your hips to slowly melt down toward the mat.
Hold for 5-10 full inhales and exhales.
Modifications:
- Bring front and back knees into 90-degree angles.
- Lift the extended leg for more of an intense, balancing stretch
3. Half-Splits (Ardha Hanumanasana)
Hold for 5-10 full inhales and exhales.
Start in Table Top pose, resting each of your palms on a yoga block at your preferred height.Place your left foot forward between the blocks. Lower your right knee to the mat and allow the top of the foot to rest on the mat as well.
Flex your left foot, coming onto the heel while bringing your toes toward you and continuing to straighten your leg. With hips squared, press your palms toward the yoga blocks, inhale to lengthen your spine and hinge your hips forward as you bend over your left knee on an exhale.
Modifications:
- Bring the blocks closer to your body to shorten the length of the bend.
- Rest the top of the back foot on the mat.
4. Half Pigeon Pose (Ardha Kapotasana)
Starting in tabletop, bring your left knee forward between your hands and lower your hips ona yoga block keeping your knee bent. Bring your left foot toward your right hip, with the outside of the left shin resting on the floor. Slide your right leg toward the back of the mat and gently rest it on the mat with knees and toes facing down.
If it’s comfortable, slowly slide your left leg forward until the shin is parallel to the front edge of your mat. Place a block under your forearms. Exhale as you focus on hugging your thighs toward your centerline while gently pressing your hips toward the block underneath.
Hold for 5-10 full inhales and exhales.
Modifications:
- Remove the yoga block from under the arms allowing fingertips to rest on the sides of your hips. Sit up tall, lengthening through the crown of your head and relaxing the shoulders, creating space across the chest.
- Remove the yoga block from under the arms and rest them on the mat.
5. Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
Begin with legs about 3-feet apart with toes facing forward. Place a yoga block at your desired height about 1-2 inches in front of pelvic region centered between your legs. Bring hands to the center of your back and intertwine your fingers, so your knuckles are facing down towards the earth.
On an inhale, relax your shoulders, roll your shoulder blades inward and lengthen through the crown of your head. Exhale, hinge forward reaching the crown of your head towards the yoga block. You can start by resting the center of your forehead on the block and work your way up to the crown of your head. Allow your arms to naturally lift as you bend forward so knuckles are facing up.
Hold for 5-10 full inhales and exhales.
Modifications:
- Microbend the knees
- Don’t fully bend, but insterd come into a flat back while allowing palms to rest on the yoga block
- Don’t intertwine hands but instead place them on the mat where the yoga block is
6. Standing Forward Bend (Uttanasana)
Begin in Mountain pose (Tadasana): feet are hips-width apart with arms resting at your sides. Place a yoga block at its tallest height about 1-2 inches in front of your toes with your big toes at center. While in Tadasana, bring hands to the center of your back and intertwine your fingers, so your knuckles are facing down towards the earth.
On an inhale, relax your shoulders, roll your shoulder blades inward and lengthen through the crown of your head. Exhale, hinge forward reaching the crown of your head towards the yoga block. You can start by resting the center of your forehead on the block and work your way up to the crown of your head. Allow your arms to naturally lift as you bend forward so knuckles are facing up.
Hold for 5-10 full inhales and exhales.
Modifications:
- Shorten your stance
- Microbend the knees
- Don’t fully bend, but insterd come into a flat back while allowing palms to rest on the yoga block
- Don’t intertwine hands but instead place them on the mat where the yoga block is
How do you use yoga blocks to enhance your yoga practice?
xo,
