Yoga blocks or yoga bricks are probably the most commonly used yoga props. They help to bring the floor closer to you in standing poses and provide additional support in seated and reclined poses.
Yoga blocks are available in different sizes and materials. The most common materials for yoga blocks are foam, cork, and wood.
Foam blocks are soft and light, they are easy to transport if you want to carry them with you to a studio. They might be more comfortable in some restorative postures because they are softer than other types of blocks.
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Cork blocks are heavier than foam blocks. Some people prefer cork blocks because they are harder and heavier, so they provide more stability, but because they are harder, they might be not so comfortable in restorative postures. Another good thing about cork yoga blocks is that they are eco-friendly and last longer than foam blocks.
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Wooden blocks were the original yoga blocks, but you don’t see them much nowadays. Wooden blocks are heavy and hard, they can last forever, but they can get slippery if you are sweating, so not the best choice for beginners.
Foam and cork yoga blocks are both great for beginners, it depends on your personal preference which one might be better for you. I personally use both types of blocks, depending on particular pose.
f you don’t have yoga blocks, you can try using some household items like cushions, blankets, towels, stack of books, empty shoe boxes etc.
If you decide to buy yoga blocks, I recommend buying them in set of 2. With two blocks, you will have more options for modifications.
When it comes to size and shape, brick-shaped yoga blocks (approximately 22 x 12 x 7.5 cm) are the most common and the most versatile. You can use a yoga block in 3 settings: lowest, middle and tallest settings.
Here is how you can use yoga blocks in different poses:
1. Warrior III
Use two yoga blocks under your hands for support in Warrior III.
2. Half Moon Pose
Place your hand on the block for support in Half Moon pose.
4. Extended Side Angle
Place your hand on the block inside or outside the front foot. You can start with the highest setting of the block and lower it as you gain more flexibility so that eventually you might be able to place your hand on the mat.
5. Revolved Side Angle
The same principle applies to the Revolved Side Angle pose. Use a yoga block outside your front foot as a shortcut to the floor.
6. Lunges
You can keep your hands on the blocks in different lunge pose variations like Low Lunge, High Lunge, or Twisted Lunge if your hands don’t reach the floor comfortably. Lunge poses are great for working on hip flexibility so using the blocks will allow you to get all the benefits of the poses without worrying about upper body.
7. Lizard Pose
Use a block or two on the inner side of your front foot to make Lizard pose more accessible.
8. Standing Forward Bend
It’s a common mistake to round the back while trying to reach the toes in this pose. Instead, you can use two blocks under your hands. Blocks give you extra support so you can keep the spine long as you bend forward from the hips.
9. Wide-Legged Standing Forward Fold
Same works for the Wide-Legged Standing Forward Fold. Just use two blocks under your hands to keep the spine long as you bend forward.
11. Revolved Triangle Pose
Place your hand on the block on the outside edge of your front foot for this variation of Revolved Triangle Pose.
12. Pyramid Pose
Using the blocks helps to keep the length in your upper body as you bend over the front leg.
13. Garland Pose/Yogi Squat
Tight hip flexors might prevent you from sitting deep into this pose. Try sitting on a block(s) for added support.
14. Camel Pose
Place two blocks on the outsides of your shins or ankles for this modification of Camel pose. Try it with the highest setting first and lower the blocks as you progress.
15. Downward Facing Dog
Place two yoga blocks shoulder-width apart. The added height of yoga blocks elevates the pressure off your wrists and makes it easier to lengthen the spine in Downward Facing Dog.
16. Upward Facing Dog
Try using yoga blocks under your hands when you practice this pose. The added height gives you more space to stretch the upper body.
17. Puppy Pose
This Puppy pose variation with blocks under elbows gives you a deeper stretch in chest and shoulders.
19. Supported Bridge Pose
Place a block under your sacrum on the lowest setting first and then see which height feels better. You can keep your legs bent or extended on the floor.
20. Pigeon Pose
Place a block under your hip if it is lifted too far off the ground and prevents you from keeping hips on the same level.
In Sleeping Pigeon pose, place a block under the forehead for more comfort.
21. Supported Fish Pose
Place a block directly under your shoulders. If your neck feels ok, you can let your head lay on the mat, otherwise use another block to support the head. Experiment with different block settings to find the height that feels right.
22. Reclined Bound Angle Pose
When you do this pose without the blocks, you might feel a strain on your inner thighs. The blocks under the knees allow the muscle to relax more.
23. Chaturanga Dandasana
Performing Chaturanga requires a lot of core and upper body strength. The blocks teach you to engage the core muscles and prevent your shoulders from dropping too low. Place two blocks on the highest setting under your shoulders, right in front of your hands. From plank pose, shift slightly forward and lower halfway down keeping your core engaged. Stay as long as you can before pressing up back to plank. You can also practice with knees down at first.
24. Hero Pose
Sit on the block(s) if you feel discomfort in your knees in Hero pose.
25. Supported Shoulderstand
Place a block right underneath your sacrum and straighten legs toward the sky. Try different block heights to find what feels right.
26. Half Split
Use blocks under the hands on both sides of the extended leg and keep the spine long as you bend forward.
27. Front Splits
As you progress with the split and come closer to the ground, use a block under the glute of the front leg. You can also place your hands on the blocks for more control as your lower into the full front split.
28. Crow Pose
The key to balancing in crow pose is keeping your hips high as you lift your feet off the floor. To practice this, stand on the block and place your hands shoulder-distance apart. Bring the knees to the upper arms and start shifting the weight forward. Play with balance and lift foot one by one. When you feel confident, lift both feet off the block.
29. Seated Forward Fold
Sit on the edge of the block to elevate the hips. This tilts the pelvis slightly forward, and it gets easier to bend forward from the hips and keep the spine long.
If reaching forward is easy for you, intensify the stretch by holding a block with both hands, reaching forward and placing the block behind the feet.
30. Easy Pose
Easy pose is actually not so easy if you have to sit like this for a long period of time. Especially for people with tight hips, when the knees hover high above the floor, sitting cross legged can be really uncomfortable. If this is you, try sitting on the block(s), allow your knees to lower to the floor and lengthen the crown of the head to the ceiling. This way it will be much easier for you to sit in this position for a longer period of time, for example when you are meditating or doing breath exercises.
I hope this information will be helpful in your yoga practice!
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