I've been practicing yoga for years and I've found it to be an incredible way of looking after my physical and mental health. Having mostly done yoga at home, I've never incorporated any accessories into my practice.
But after going to some in-person yoga classes this year, I noticed people using blocks to support their movement.
I quickly discovered that yoga blocks can be an incredible way to improve the way you move, supporting you in difficult poses to help you progress quicker and enhancing stretches by allowing you to move deeper into certain positions.
"A lot of people think yoga blocks are for beginners", explains Laura Pearce, yoga and breathwork teacher and founder of Kin Yoga Mats and Yoga Collective London. "This can be true and blocks can be used as facilitators, but I've been teaching and practicing yoga for over 20 years, I'm hypermobile and have no problem getting into the poses I practice, but I still use my blocks religiously in most classes I go to."
The benefits of using yoga blocks
Yoga blocks can support you in a pose to ensure your posture and form is correct. This will help to reduce your risk of injury and achieve the strengthening benefits of your practice. "It's often safer, more comfortable and generally steadier to lean on a block," says Pearce.
You can also use blocks to move further into a movement, expanding your range of motion.
"Yoga blocks will help you find thoughtful, comfortable alignment in your practice, and give you a variety of options, sensation and creativity too," says Pearce.
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My favorite yoga postures to do with yoga blocks
I use the yoga blocks from Kin (above), which are slightly bigger than your average block, making them great for some of the resting poses I enjoy. I've outlined some of the best yoga poses to do with blocks below.
Supported pigeon
Pigeon pose is one of my favorite stretches for mobilizing the hips but it can be uncomfortable because I don't have the flexibility to place both my hips on the floor. Using a block allows me to settle into this pose and get the most out of the stretch.
How to do it:
- Begin in a high plank or downward-facing dog.
- Bring your right knee forward, placing it behind your right wrist. Move your right ankle near your left wrist so it's resting on the floor, with your shin angled or parallel to the top of the mat.
- Slide your left leg straight back, keeping your hips square. Rest the top of your left foot on the mat, and ensure your back leg is straight and aligned with your hip.
- Add a block underneath your left hip to support your weight, keeping both hips facing towards the front of the mat.
- Lengthen your spine and rest your hands on the mat or fold forward, placing your forearms or forehead on the mat for a deeper stretch.
- Hold for five to 10 breaths, then repeat on the other side.
Supported bridge
"I love a supported bridge because you can really relax the muscles of the hips and thighs here giving you a lively hip flexor release," says Pearce.
How to do it:
- Lie on your back with your knees bent and feet hip-width apart and flat on the floor. Place your arms alongside your body, palms facing down.
- Bring your heels so they’re close to your sitting bones and keep your knees directly above your feet, avoiding letting them splay out.
- Press into your feet and arms, engaging your glutes and core, and lift your hips, keep your shoulders and upper back on the mat.
- Place a block underneath your lower back and rest on it, letting yourself relax on the block. You can keep your feet pressing into the ground or stretch them out in front of you.
- Hold for five to 10 breaths.
Supported cross-legged seated pose
"Sitting on a brick can be great for people who struggle to sit cross-legged on a flat surface," says Pearce. "This is very common—it's not a typical shape we get into in our day-to-day lives anymore," so don't worry if you can't sit cross-legged.
How to do it:
- Find a comfortable seated position on a yoga mat or cushion and sit with your legs extended in front of you.
- Bend your knees and bring one shin in front of the other, crossing your legs at the ankles or shins. Let your knees fall naturally toward the ground.
- Place a yoga mat underneath your sit bones, finding a position that's comfortable and resting.
- Rest your hands on your knees or in your lap, lengthen your spine, and relax your shoulders.
- Hold for five to 10 breaths.
Supported reclined butterfly
This is a posture I love for opening up my hips, but I can't hold it for a very long time without feeling uncomfortable. Adding in yoga blocks means it becomes a resting pose and I can hold it for longer.
How to do it:
- Lie on your back on a yoga mat. Ensure your spine is straight and your shoulders are relaxed.
- Bend your knees and bring the soles of your feet together, allowing your knees to open to the sides, forming a diamond shape with your legs.
- Place a block under each of your knees, so you can comfortably rest your legs on them.
- Lay your arms by your sides, palms facing up, or place them on your belly or chest.
- Stay here for five to 10 breaths.
Supported half moon
Half moon is a challenging position that requires balance and strength. I struggled to do it with the correct form, but since trying it with a block, I can hold it for at least 10 seconds, helping me engage my core and my lower body.
How to do it:
- Place a yoga block at the front of your mat at its highest height (depending on your flexibility).
- Adopt warrior two pose with your torso facing left and your right foot forward and pointing at the top of the mat and right knee bent, your left foot behind you and parallel with the back of the mat and left leg extended, and your right arm extended in front of you and your left arm extended behind you.
- Lean forward and place your right hand on the block and shift your weight onto the right foot, lifting your left leg while keeping your body facing left square.
- Extend your left arm toward the ceiling.
- Hold for as long as you can, aiming for five breaths. Repeat on the other side.
