How to Use Yoga Blocks?

What's a yoga block for? If you're new to yoga, you've probably already asked yourself how to use a yoga block and why. The yoga block is an excellent tool for improving alignment, deepening asanas, building upper body strength and supporting relaxation postures.

Whether you're a beginner wondering how to use a yoga block or an advanced yogi wanting to learn new, more challenging postures, discover in this article 5 yoga postures to do with a block! 👇

The triangle posture (Utthita Trikonasana in Sanskrit) 🔺

Dick's pro tips

If you can't reach the ground with your hands when you're doing the triangle pose, instead of clutching your ankle or shin, use a yoga block!

In fact, the reason you still can't put your hand on the floor in this posture is because your hamstrings (the muscles behind your legs) aren't flexible enough. This compromises your alignment, but it can be remedied.

How a block can help:

In the triangle posture, you're supposed to be completely upright, as if wedged between two walls. If you can't keep your hand on the ground or on your shin, your body will naturally lean, preventing you from being correctly aligned. Using a block will give you more stability. You'll be able to concentrate more on lifting your chest, lengthening your fingertips and contracting your front leg.

How to do the triangle pose with a yoga block:

Start by standing up straight in mountain pose and spreading your feet about a meter apart.

Then raise your arms so that they're parallel to the ground, palms facing down. Turn the right foot 90° to the right and turn the left foot slightly to the right, keeping the left leg stretched from the inside and straight at the knee. Place a yoga block next to your right foot, close to the heel.

Bend your torso and pelvis to the right, bringing your right hand close to the yoga block. Stretch your left arm upwards in line with your right shoulder and stretch your torso. Look at the thumb of your left hand stretched to the maximum. Keep the right knee fully extended, bringing the kneecap up. The back of the legs, the back and the hips should be on the same line.

Adjust the block to suit your needs, so that you're well aligned and feel a good stretch.

Camel pose (Ustrasana in Sanskrit) 🐫

Yogiapproved

Camel pose is a great posture for opening the chest, but it can be very uncomfortable if you have a bad back or your shoulders aren't supple enough.

How yoga blocks can help:

Yoga blocks give you extra length so you don't force yourself to go too fast backwards if you don't feel ready yet. With the help of yoga blocks, you can control how deep you want to go, so you can progress through the posture as you become more flexible.

How to achieve the posture with blocks:

Kneel on the floor with your feet and thighs together (or spaced hip distance apart), toes pointing back and touching the floor.

Place a block on either side of your heels, starting with the largest. Then place your hands on your lower back, fingers pointing down. Gradually raise your head upwards as if looking at the wall behind you, and lift your chest upwards as if inflated with helium. Place one hand, one after the other, on each yoga block and breathe deeply. Always remember to lift your chest upwards (without leaning all your weight backwards) while looking at the wall behind you.

Exit the posture by first bringing one hand at a time to your hips, then lifting yourself up and bringing your head up last.

Head down dog pose (Adho Mukha Svanasana in Sanskrit) 🐕

Bayleaf Yoga

Head Down Dog Posture is commonly called "resting posture", but if you've tried it as a beginner and lacking flexibility, you know it looks like anything but a relaxing posture!

Many people have difficulty distributing their body weight in this posture, and bring all their weight down on their upper body, creating discomfort in the wrists. Other people find it difficult to stay in the head-down dog posture due to a lack of flexibility in their hamstrings. Don't worry, we've all been there, and there are solutions!

How yoga blocks can help :

Elevating the upper body with blocks relieves pressure on the wrists, balances body weight and allows you to sink comfortably into the pose to improve overall flexibility.

How to achieve the pose with a block:

Start by getting into the table posture. Grab two blocks and place them under your hands. You can choose to use the wide side or the thinner side of the block, depending on which height you prefer and which is more comfortable for your hands.

Fold back your toes and, while exhaling, lift your torso and pelvis up and back. Extend your arms, pushing the blocks towards the floor, keep your back as straight as possible and dig your heels deeper into the mat.

Fix your gaze on your knees or, if possible, your navel, and breathe deeply. Continue to engage your trunk, arms and legs as you would in the posture without the blocks.

Four-legged stick posture (Chaturanga dandasana in Sanskrit)

Ekhart yoga

Chaturanga is an excellent posture for strengthening the upper body, but the problem is that you must first strengthen the upper body to achieve it. Otherwise, you risk collapsing to the floor.

In this posture, you need to keep your back straight, keep your elbows tucked into your ribs, bring your body forward and engage your core. But if you don't have enough upper-body strength, you'll tend to focus all your attention on your arms, then fail to engage your core.

How yoga blocks can help:

When you place two yoga blocks under your shoulders, you support them and help your body align properly. You can then focus on engaging your core and strengthening your upper body. Remember, just because the blocks are under your shoulders doesn't mean you have to lean on them. They're only there to support you until you can develop enough strength to do without them.

How to achieve the posture with yoga blocks:

Start in the traditional plank position and place two blocks under your shoulders, one on each side at their maximum height.

Press your elbows toward your ribs, engage your body and shift your weight slightly forward.

Start lowering yourself slowly, bending your elbows to 90 degrees, and rest your shoulders on the yoga blocks.

Continue working your arms, body and legs. If possible, hold this pose for at least 5 seconds. Work on this posture regularly and you'll soon see results!

Crow pose (bakasana in Sanskrit) 🦅

Ekhart yoga

This posture can seem intimidating to beginners, who find it difficult for 3 reasons:

• They don't have the upper body strength to hold the posture.
• They have trouble balancing their body weight properly to get their feet off the ground.
• They're afraid of falling forward onto their face.

How a yoga block can help:

Using a yoga block under your toes allows you to effectively develop and test your upper body strength, and gives you the extra support you'd need to help balance your weight.

How to achieve the posture with blocks:

Start by standing on a yoga block. Lower yourself and place your hands on the floor to prepare for the crow pose, using the block's elevation to help you.

Place your knees or shins on the back of your arms, close to your armpits, and lift one foot at a time. Practice your balance by lifting one foot at a time.

If you do this regularly, you'll master the crow's pose in no time!