Blankets are widely used in yoga for added support in different poses. They are really common in restorative/yin yoga but are also used in other styles of yoga. And if you are practicing yoga at home, the best thing about this yoga prop is that you probably have it already. You don’t really need a special blanket for yoga practice. Any comfy and dense blanket or two will do. For some poses, even a towel will work.
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I did buy a blanket just for yoga because I like to keep it in my home yoga space, separate from other blankets. For me, it’s just a psychological trick to have the space and all the props ready so I can practice anytime :)
In yoga studios, you can often see Mexican style blankets because they are comfy and look pretty.
Here is how you can use blankets in your yoga practice
1. Support knees in kneeling positions
If you have sensitive knees or your yoga mat doesn’t provide enough support, you can use a blanket or a towel for extra cushion in kneeling poses. Just fold it and place under your knees in poses like Low Lunge, Cat-Cow, Camel, Gate Pose etc.
2. Pigeon Pose
The hips have to stay on one level in this pose, but bringing the hips all the way down to the floor is not accessible for many people. This is where a blanket comes in. Just place a rolled-up blanket under the hip of your bent leg. Depending on your flexibility you might need one or more blankets.
3. Child’s Pose
If your ankles don’t feel comfortable, try placing a rolled blanket/towel underneath your ankles. If it’s hard to relax the hips down to the heels, placing a folded blanket between your calves and thighs to fill the space can help. Use as many blankets as you need to get enough support and feel relaxed in Child’s pose.
4. Hero Pose
Instead of yoga blocks, you can sit on the blanket(s) to give your body more support in Hero pose.
5. Easy Pose
Blanket can also be used instead of yoga blocks to elevate hips for more comfort in Easy pose.
6. Seated Forward Fold
A common mistake in a seated forward bend is folding forward with a rounded spine so that the fold comes from the waist, not from the hips. To test yourself, try sitting in Staff pose with a straight spine. If you find it challenging to sit in Staff pose without rounding the back, chances are moving into a forward bend with correct alignment will be even more challenging. So to achieve correct alignment, you can put a blanket under your sit bones. This elevates your hips and tilts the pelvis slightly forward, so you can easier bend forward from the hips, and the same time keeping the spine long.
7. Shoulderstand/Plow Pose
If you feel like Shoulderstand puts too much pressure on the neck, this modification with the blanket can help to keep pressure off the neck. Fold one or more blankets and place them underneath the shoulders, so that when you lie down, the blanket is directly under the shoulders and not underneath the neck. This way you create more space for your neck. But still be careful with this pose and don’t perform it if you have any contraindications.
8. Head To Knee Pose
Just like in seated forward fold, you can place a blanket under your sit bones to elevate the hips. And also if your bent knee is not on the floor and hangs in the air and it’s causing the strain on the knee, use a blanket for extra knee support.
9. Garland Pose/ Yoga Squat
Whether you are able able to place the heels down to the ground in this pose requires depends on a lot of factors. For some people it gets easier with practice, for others it will never be possible due to the anatomy of their bodies. A rolled blanket or towel under the heels provides extra support for your heels so you can focus on other things in this pose like opening the hips and stretching the lower back.
10. Savasana
This is pretty obvious and probably the most common way to use a blanket in yoga. Cover yourself with the blanket in Savasana to stay warm and cozy. Especially if your blanket is a bit heavy, feeling some pressure on your body can help you relax even more in this pose.
Also, rolling the blanket under the knees in Savasana takes off the pressure in the lower back, so it’s great if you have lower back pain. Play with different height of the blanket to find the most comfortable position.
Let me know your favourite ways to use yoga blankets!
❤️
Uliana
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