A yoga block is a versatile piece of equipment, typically made from foam, cork, or wood, designed to assist practitioners of all levels. This prop acts as an extension of the body, offering support, stability, and a way to customize the geometry of a pose to fit individual physical needs. Integrating blocks into a yoga practice helps maintain anatomical alignment. Blocks can both modify difficult poses and increase the intensity of others, leading to a safer and more effective session.
Mastering Block Orientation and Placement
The standard rectangular yoga block is designed with three distinct heights, providing varied levels of support depending on its orientation. The flattest setting, achieved by laying the block on its widest side, offers the least elevation and is often used for subtle adjustments, such as supporting the sacrum in a restorative bridge pose. The medium height is the most common setting for standing poses, providing enough lift to support a hand without requiring maximum extension.
The highest setting, resting on its narrowest edge, provides maximum elevation. This is useful when significant height is needed, such as under the hand in a deep twist or beneath the hips in seated positions. When using the block under the hands for support, place it securely on a stable surface and engage the hand by pressing the palm or fingertips firmly into the material. This deliberate placement ensures the block serves as a steady foundation, promoting stability throughout the pose.
Using Blocks for Stability and Alignment
Blocks function primarily as a modification tool, effectively “bringing the floor closer” to the practitioner, which is especially beneficial when flexibility is limited. Using a block under the hand in a standing posture like Triangle Pose (Trikonasana) or Extended Side Angle Pose (Parsvakonasana) ensures the spine remains long and straight. This prevents the common tendency to round the back in an effort to reach the ground, maintaining the intended lateral stretch along the side body.
In seated postures, placing a block under the hips can immediately improve spinal posture by elevating the pelvis. This elevation allows the pelvis to tilt forward more easily, encouraging a neutral curvature in the lumbar spine. This makes poses like Easy Pose (Sukhasana) or Staff Pose (Dandasana) more comfortable and sustainable. When the hips are elevated, the knees can drop lower, reducing strain on the hip joints and the lower back.
During a Low Lunge or Runner’s Lunge, placing a block under each hand helps the practitioner keep the chest lifted and the torso upright. This support prevents excessive weight from collapsing forward, allowing for better balance and a more targeted stretch in the hip flexors of the back leg. Using two blocks ensures the shoulders stay stacked over the wrists, promoting stability and correct anatomical alignment.
Using Blocks for Enhanced Stretch and Feedback
Beyond modification, yoga blocks can be used to deepen a stretch, provide a lever for opening, or offer proprioceptive feedback to engage specific muscle groups. In a seated forward fold, such as Paschimottanasana, placing a block vertically against the soles of the feet and gripping it encourages a more active stretch in the hamstrings and calves. This action helps to pull the chest forward over the legs, increasing the stretch along the posterior chain.
For restorative backbends, a block can be placed under the sacrum in Supported Bridge Pose (Setu Bandhasana) or between the shoulder blades in Supported Fish Pose (Matsyasana). This passive support allows gravity to leverage a deeper opening in the chest and hip flexors over an extended period. The deliberate placement helps to decompress the spine and encourages a gentle, sustained stretch in the anterior torso.
The block is also an effective tool for muscular engagement, providing tactile feedback to the body. Squeezing a block placed between the inner thighs in poses like Mountain Pose (Tadasana) or Dolphin Pose immediately activates the adductor muscles. This engagement improves midline stability and helps to square the hips. This is a powerful way to refine alignment and strengthen the deep core stabilizers.