A yoga block is a simple prop, typically made of foam or cork, that serves to enhance alignment and provide support within a variety of poses. Its primary function is to bring the floor closer to the practitioner, which helps maintain proper form and reduces strain in areas of limited flexibility. For back relief, the block transforms active stretches into passive, restorative positions, allowing the muscles to fully release tension. This method of using a block for support can decompress the spine and open the chest, offering a gentle pathway to ease discomfort.
Essential Block Positioning and Safety
Yoga blocks are designed to offer three distinct height settings, providing graduated levels of support for different needs. The lowest setting uses the block flat on its widest surface, offering minimal lift for subtle adjustments or support under the head. Turning the block onto its edge provides the medium height, which is often used for moderate support or gentle elevation. The highest setting utilizes the block standing on its narrowest side, delivering the maximum lift necessary for deeper support or to significantly shorten the distance to the floor.
When using a block for back support, it is important to choose a height that feels comfortable, remembering that less is often more in restorative practice. A crucial safety consideration is to avoid placing the block directly underneath the sharp, bony protrusions of the spine, such as the individual vertebrae. The block should always be positioned under broader, flatter areas like the sacrum, shoulder blades, or the muscular tissue alongside the spine. If a sharp or pinching sensation occurs, immediately adjust the block’s placement or lower its height setting. Starting with the lowest height setting is a good way to begin any new supported pose and gradually increase the height only as the body allows.
Restorative Poses for Upper and Mid-Back Release
The upper and mid-back, known as the thoracic spine, often benefit from gentle extension to counteract the forward hunching posture common in daily life. Supported backbends use blocks to passively open the chest and stretch the muscles between the shoulder blades. This restorative pose helps alleviate tension accumulated from long periods of sitting. The block’s support allows the body to relax fully, promoting a deeper release of the fascia and muscles surrounding the rib cage and spine.
A primary pose for this area is Supported Fish Pose (Matsyasana variation), which utilizes two blocks for optimal comfort and alignment. The first block is placed horizontally across the mat, usually on its medium height, positioned to rest just below the shoulder blades in the mid-back area. This placement helps lift the thoracic spine, encouraging a gentle arch and opening across the collarbones. The second block is placed under the head, often on its lowest or medium setting, to ensure the neck remains in a neutral position, preventing strain on the cervical spine.
To enter the Supported Fish Pose, sit on the mat with the blocks arranged behind you, then slowly recline back. Adjust the lower block so it sits horizontally across the area around your bra strap line. The head should rest comfortably on the second block, keeping the chin slightly tucked to lengthen the back of the neck.
You can keep the knees bent with feet flat on the floor, or extend the legs straight out for a deeper stretch in the front of the body. Remaining in this pose for several minutes allows gravity and the block’s support to gently decompress the spine and stretch the chest muscles. To exit the pose, roll carefully to one side, using an arm for support, before moving the blocks and pressing back up to a seated position.
Supporting the Lower Spine and Hips
Targeting the lumbosacral region, which includes the lower back and the flat, triangular bone at the base of the spine, requires structural support to ease compression. Restorative poses focusing on this area use the block to stabilize the pelvis and encourage a lengthening of the lumbar spine. This supportive approach helps to relieve chronic tightness in the hip flexors and surrounding lower back muscles that often contribute to discomfort. By providing a stable base, the block allows the deep core muscles to relax, which can reset the natural curvature of the lower spine.
The most common and effective pose for this area is Supported Bridge Pose (Setu Bandhasana), where the block is placed directly under the sacrum. Begin by lying on your back with knees bent and feet flat on the floor, hip-width apart. Press into your feet to lift the hips just high enough to slide a block horizontally beneath the sacrum, the bony area between the hip bones and above the tailbone. You can experiment with the low, medium, or high setting, selecting the height that provides a comfortable, passive lift without creating strain in the lower back.
The block should feel like a stable platform supporting the pelvis, not digging into the soft tissue of the lumbar spine. This gentle, passive inversion encourages blood flow and releases tension that builds up from standing or sitting for long periods. Another supportive option involves a gentle supported Supine Twist, where the block is placed under the knee of the top leg to support the twist’s weight. This positioning prevents the lower knee from collapsing, ensuring the twist remains gentle and restorative through the hip and lower back.
When finishing any supported pose, especially Supported Bridge, lift the hips slightly to remove the block. Slowly lower the spine back to the floor, resting for a few moments before moving.