Yoga blocks might come in handy for your next Vinyasa yoga class, but they’re also a versatile tool to enhance your strength and conditioning routine.
This small, cost-effective piece of equipment supports proper alignment during yoga poses. But when incorporated into resistance training, a block can increase your range of motion, activate more muscle groups and challenge your core. And if your lunges and push-ups have started to feel too easy, adding a yoga block is an effective way to up the intensity.
Try these three exercises to add variety to your next workout. As well as the block, you may want to use a yoga mat for added comfort.
Deficit lunge
Sets: 2-3 Reps: 10-12 on each side
- Place a yoga block in front of you.
- Step your left foot on top of the block, and step your right foot behind you. Engage your core and maintain a neutral spine.
- Lower your right knee toward the floor until you reach the end of your range. Pause briefly.
- Press through your left foot to return to the starting position.
- Complete the repetitions on one side, then switch sides.
Trainer tip: Your front leg should be doing most of the work. For an extra challenge, hold a pair of dumbbells in each hand.
Heel tap
Sets: 2-3 Reps: 12-15
- Lie on your back, bending your knees with feet flat on the floor. Place a yoga block between your knees. Engage your core and keep a neutral spine.
- Lift both feet off the floor, maintaining a 90° angle in both legs, until your knees are directly above your hips. This is your starting position.
- Squeeze the yoga block, engaging your inner thighs, then lower both heels toward the floor.
- Lift back to the starting position with control.
- Complete the repetitions or until you reach muscle fatigue.
Trainer tip: Avoid arching your lower back as you lower your heels. If your back arches, remove the block and perform the exercise one leg at a time.
Offset push-up
Sets: 2-3 Reps: 6-10 on each side
- Start on your hands and knees with your right hand on a yoga block and your left hand on the floor. Keep your shoulders aligned directly over your hands.
- Step your feet back behind you into a plank position, keeping your core engaged and spine neutral.
- Lower your chest, torso and hips toward the floor with control. Pause at the bottom.
- Push through your hands to return to the starting position.
- Complete all the repetitions or until you reach muscle fatigue, then switch sides.
Trainer tip: Maintain a neutral spine as you lower yourself down. You can modify this push-up by dropping your knees to the mat.
