Yoga blocks for beginners: 12 ways to use these props

Yoga is something everyone talks about! You can also shoot yoga as your favorite celebrities want to practice it or improve your health. Regardless of why, it is an ancient practice that promotes flexibility, strength and mindfulness. If the pose proves to be challenging, you can use props on various asanas. One such prop is a yoga block for beginners. These will help you improve your practice. Rectangular aids made from materials such as foam, cork, and wood help with proper alignment and minimize the risk of injury. These props can provide stability, support and balance during yoga classes.

What are the benefits of using yoga blocks for beginners?

Props like yoga blocks can support your body while performing poses. They can help you engage in otherwise more difficult poses, according to a study published in Health and Medicine Alternative Therapy in 2021. Here are the benefits of using yoga blocks for beginners.

1. Increase flexibility

Beginner yoga blocks are great for increasing flexibility. They can help you explore deeper variations of your pose. “By providing support, beginner yoga blocks can make stretching more achievable, leading to significant improvements in flexibility over time,” says yoga expert Phenyl Parohit.

2. Helps to target specific muscle groups

They use yoga blocks for beginners as they can help isolate certain muscle groups. “For example, by placing one of the colorful blocks under the sacrum in a Sahayak Setu Bandasana or a supported bridge pose, it can help you to entangle your lumbar flexors and open your chest and shoulders,” the expert says.

3. Improve alignment and stability

When doing yoga poses, it is important to achieve proper alignment. For beginners, yoga blocks can be used to help you discover and maintain the correct alignment. “This improves stability and minimizes the risk of injury,” experts say.

4. It may reduce back pain

Given the work we sit, it’s not surprising that many people have back pain. A 2023 study published in the Journal of Clinical Medicine showed that up to 84% of the general population had episodes of back pain throughout their lifetime. “Incorporating beginner yoga blocks into seated or repairable poses can promote proper spinal alignment and reduce back pain,” says the expert.

5. It can reduce tension in the lower back

Sitting for long periods of time can not only cause back pain, but also lead to hip stiffness. A 2021 study published in Musculoskeletal Science and Practice found that sitting for a long time was one of the main causes of hip stiffness and pain. Use yoga blocks for beginners. This is because it is effective in relieving tension in certain areas such as the hip joint. “The waist often experiences stiffness and the use of blocks can make release easier,” says Purohit.

How to use yoga blocks for beginners?

There are several asanas that use yoga blocks for beginners.

1. Triangle pose (Trikonasana)

• Spread your feet apart and turn your right foot outwards.
• Extend your arms parallel to the ground.
• When you arrive towards the ground on your right, bend your hips.
• Place a beginner’s yoga block under your right hand to add support.
• He lifts his left arm and looks up at the ceiling.
• Keep this pose for about 30 seconds and change the sides.

2. Crow Pose (Kakasana)

• Place two yoga blocks under your feet and lower your body into a squat.
• Place your hands on the mat with your shoulders apart.
• Attract the core and move your hips up a little.
• Lift your feet off the block and transfer your weight forward.
• Place your knees on your upper arms to balance your hands.
• Hold position for 15-30 seconds.

3. Bound Angle Pose (Baddha Konasana)

• Sit on the mat and bring the soles of your feet together.
• Make sure your knees open naturally.
• Place the blocks below each knee for support.
• Keep your spine straight and relax your shoulders.
• Hold the pose for 1-2 minutes.

4. Plank pose (Farakasana)

• To pose on the board, place two blocks under your hands, shoulder-width.
• Step your feet backwards to create a straight line from your head to your heels.
• It activates the core muscles while stretching out your arms.
• Keep the pose for 30 seconds and breathe steadily throughout the asana.

5. Wheel Pose (Chakrasana)

• Lie down on your hips with your knees bent and your feet placed.
• Place the block under one hand before lifting into the pose.
• Push down your hands and feet and lift your body into the arch.
• Keep your elbows straight and open your chest.
• Gently lower it and then hold it in position for 10-20 seconds.

6. Chair pose (Utkatasana)

• Stand with your feet hip-width apart.
• Insert a yoga block between your thighs.
• Bend your knees and lower it into the squat.
• Raise your chest and keep your arms above your head.
• Gently squeeze the block and hold it for 30 seconds.

7. Fish Pose (Matsyasana)

• Place the block under your back and lie down on your back.
• Rest your head and stretch your neck.
• Stretch your arms and legs outwards.
• Hold this position for 30 seconds while breathing deeply.

8. Pipon Pose (King’s Ekei)

• To pose for a pigeon, start with a low lunge with your right knee in front.
• Move your right shin towards the front edge of the mat.
• Place the block under the thighs on your back to add support.
• Maintain chest height and focus on deep breathing.
• Hold the pose for 30 seconds before switching to the other side.

9. Laurangi (Anjanyasana)

• Step your right foot into a rushing stance.
• Place the block under your left thigh for support.
• Place your hands on your lap or extend them over your head.
• Hold position for 30 seconds and switch sides.

10. Downward facing dog (Adho MukhaSvanasana)

• Set two blocks below the hand with the lowest setting.
• Return to the downward facing dog and lift your hips.
• Make sure your spine is long and narrow and your heels are pushed down.
• Keep the pose for 30 seconds while practicing deep breathing.

11. Cora pose (Bungana)

• To perform a cobra pose, stretch your legs and lower your legs and lie down.
• Place two blocks under your hand.
• A beginner lifts her chest and pushes her into the yoga block.
• Bend your elbows slightly to relax your shoulders.
• Hold the pose for 20 to 30 seconds.

12. Boat pose (Navasana)

• Bend your knees and flatten your legs and start sitting on the mat.
• Place the block between your thighs.
• Gently tilt your back and raise your legs to create a V-shaped shape.
• Maintains a straight spine and activates the core muscles.
• Keep the pose for 20-30 seconds.

Use yoga blocks for beginners, as they can change your practice. These are simple tools, but they can help you increase flexibility, improve alignment and increase comfort.