Yoga With Blocks Positions

Yoga is an ancient mental, spiritual, and physical discipline that originated in India. It is a combination of breathing techniques, poses, and meditation. In Sanskrit, yoga means to unite or to yoke. This discipline aims to unite or be one with the universal mind or the divine. It helps the mind and body to attain a higher level of consciousness and awareness.

The complexity and variation of the poses involved in yoga differ based on the skill level of the yogi or yogini. Yoga, in general, has been modified with the use of yoga tools. These tools are yoga mats, exercise balls, ropes, blankets, bolsters, and blocks.

Yoga block with weights

A yoga block is a rectangular block used as a tool for practicing yoga. Yoga blocks can be made of bamboo, cork, wood, or foam. The size and shape can also be different, but the standard size is about 9 x 6 x 4 inches.

7 Yoga Poses With a Yoga Block

1. Downward Facing Dog Pose (Adho Mukha Svanasana)

  • Place two yoga blocks on its lowest height in the top corners of the yoga mat.
  • Stand in the other end of the yoga mat with legs a foot apart.
  • Bend the body down towards the other side of the yoga mat.
  • Place each hand on each of the yoga blocks with the base of the palm against the edge of the block.
  • Push the hips upward and elongate the spine.
  • Hold the pose for about a minute or two and breathe deeply and steadily.

2. Upward Facing Dog Pose (Urdhva Mukha Svanasana)

  • Place two yoga blocks on its lowest height a foot away from the top corners of the yoga mat.
  • Stand in the other end of the yoga mat with legs a foot apart.
  • Bend the body down towards the other side of the yoga mat.
  • Place each hand on each of the yoga blocks with the base of the palm against the edge of the block.
  • Lower the hip towards the mat and let the top of the feet rest on the yoga mat by untucking the toes.
  • Keep arms straight and firm on the blocks while opening the chest and collar upwards.
  • Push thighs up and stretch tailbone towards the feet.
  • Hold the pose for about 5 breaths.

3. Crescent Lunge Pose (Anjaneyasana)

  • Place a yoga block on its lowest height a foot away from the top right corner of the yoga mat.
  • Start in a kneeling position with the block in front of your right leg.
  • Move the right knee forward towards the block and step on it. Make sure that the whole foo is supported by the block.
  • Push hips slightly forward and rest both hands on the right thigh.
  • Keep face forward and hold the pose for about 10 breaths.

4. Revolved Triangle Pose (Parivrtta Trikonasana)

  • Place a yoga block on its lowest height a foot away from the top left corner of the yoga mat.
  • Stand straight beside the yoga block and keep the spine straight.
  • Place hands on the hips and step the left foot backward for about 3 to 4 feet.
  • Stretch the torso forward so that it is parallel to the floor.
  • Reach the yoga block with the left hand by slightly twisting the body.
  • Lift the right arm towards the ceiling and turn head towards the right hand.
  • Hold the pose for about 8 breaths.

5. Bridge Pose (Setu Bandhasana)

  • Lie down on the yoga mat with hands in the side and bended knees.
  • Walk feet back until the tip of the fingers brushes with the heels.
  • Keep the feet hip-width apart and place a yoga block between the thighs.
  • Lift hips upwards and press shoulders on the yoga mat.
  • Hold hands together and keep them on the floor.
  • Squeeze the yoga block between your thighs.
  • Hold pose within 5 to 15 breaths.

6. Legs Up the Wall Pose (Viparita Karani)

  • Lie down on the yoga mat with arms on the side, palms down.
  • With bended knees, push the hip upwards.
  • Place the yoga block under the base of the spine on a comfortable height.
  • Lower the hips down again and let it rest on the yoga block.
  • Press the arms on the yoga mat and lift knee towards the belly.
  • Straighten the knees and push legs towards the ceiling while keeping the hip on the yoga block.
  • Hold hands together and keep them on the floor.
  • Hold the pose for about 2 minutes.

7. Reclined Hero Pose (Supta Virasana)

  • Start on a kneeling position in the yoga mat with knees close together.
  • The top of the feet should be touching the yoga mat and slightly wider than the hip apart.
  • Let the buttocks touch the floor.
  • Put the yoga block on its middle height position about half a foot behind the loin area.
  • Slowly lower the torso towards the yoga block by supporting the body with the arms.
  • The yoga block should be touching the middle of the shoulder blades.
  • Fold arms and interlace hands behind the head while both elbows are touching.
  • Hold the pose for about 10 breaths.

Benefits of Using a Yoga Block

Yoga blocks can also be used as a tool for pushing body parts such as poses for opening the chest or the heart and poses that require additional height or to make a pose deeper. The body can experience less strain and the risk for injuries will be reduced when doing a difficult pose and the pose can be held for a long period of time comfortably. Less energy can be used when performing the poses especially for people who are pregnant or those who have heavy weight.

Yoga blocks can also provide support on the body and keep it in proper alignment. It is a helpful tool in holding a pose and keeping it stable and balanced especially for beginners or those who are not yet flexible to do certain poses. Some poses require more stretching than the others and a yoga block is a great tool to achieve the correct posture with less effort. Making the yoga experience better and easier.