Imagine you’re above the sky while recovering from a muscular injury, but practicing yoga without props did a 180 and left you in trouble. That’s insane; however, using yoga blocks for daily practice will help you recover from the injury, correct the alignment, improve posture, and so on.
But how to use these incredible tools in yoga practices? And what are different yoga block exercises to incorporate into the yoga routine?
Depending on the experience level and body strength, one can choose from the basic exercises like half moon pose to advanced practices like side crow pose with blocks. If practiced according to the guidance of an expert trainer, these exercises can do wonders for persons struggling with injuries, body mobility, or any other physical limitation.
So, are you ready to modify your yoga poses to make them safer? Then let’s explore what yoga exercise you can carry out using the yoga blocks!
Benefits of Yoga Blocks Exercises
Using yoga blocks to exercise different yoga poses maximize their outcomes like improved body posture, balance, flexibility level, and bodily mobility incredibly. But remember, one can say hello to all these benefits under the supervision of a trainer, and any negligence may welcome some misfortune. Here are some key benefits of yoga block exercises;
- Using the yoga blocks in yoga practice will let the yogi reach maximum stretch deepness, increasing body flexibility.
- The yoga blocks and props assist the individual in aligning the body perfectly, particularly when someone suffers from an injury.
- Maximum engagement and additional resistance due to the yoga blocks build bodily strength and endurance.
- Yoga blocks are great tools to balance yoga poses and inversions, thus increasing the balance and stability of the body without any injury risk.
- Utilizing props and yoga blocks is always justified to modify the yoga pose to make them safer and secure. So, practicing yoga this way will avoid the probability of any misfortune.
- As yoga poses let the practitioner stretch his body deeply and for longer periods, thus relaxing muscular tension and stress.
Beginner Yoga Block Exercises
Beginner yoga block exercises are great for individuals with flexibility or other limitations and those just stepping into the yoga world. With their support and stability feature, the yoga blocks let the yogis practice yoga safely and efficiently. Here are some of the best basic yoga block practices:
1. Supported Bridge exercise
My favorite yoga style, supported bridge, when performed using blocks, strengthens the chest, shoulder, and spine muscles and improves the flexibility of the legs, lower back, and glutes. It’s simple: lie down on the mat with bent knees and block under the sacrum, lift the hip and adjust the yoga block beneath the lower back, and adjust your height.
Pros: Builds glute strength, improves shoulder and neck strength, relieves lower back pain
Cons: May be challenging for people suffering from spine issues or knee injury
2. Supine Bound Angle Exercise
This yoga block exercise is again great for strengthening the hip, groin, and inner thighs and is helpful for women suffering from menstrual discomfort. To practice this yoga block exercise, lie on your back with the block under your lower back and feet soles joined, allow the knees to relax on the sides, and let your arm rest on the sides with palms pointing upside.
Pros: Relieves lower back and thighs tension, improves the blood flow in reproductive organs, improves digestion
Cons: Hard for yogis with tight hips
3. Seated Forward Folds
Like most yoga block practices, the seated forward also boosts the muscular power of the back, hamstrings, and calves. To try this, sit on either corner of the yoga block with forward extended legs, hold the feet with hands, and slightly lean forward.
Pros: Focuses on building the strength of hamstrings, calves, and hips, improves body alignment, stimulates the abdominal organs’ functionality
Cons: Difficult for yogis suffering from neck or spine stiffness
Intermediate Level Exercises With Yoga Blocks
Individuals who consider they have got enough strength, vigor, balance, and body flexibility should try some challenging yoga block exercises. But remember to adopt any challenging pose only if you have enough strength. An intermediate yogi can practice with any of the following styles;
1. Half Moon Exercise
The core muscle strengthening yoga block exercise, half moon pose, enhances hip and spine mobility. To practice this style, get into the warrior-II by placing the right hand on the block, lifting the left leg, and raising the left hand above. Keep the lifted leg and hips at the same level.
Pros: Stretches the hips and hamstring muscles, builds self-confidence by improving the focus level, improves the balance
Cons: Tough for yogis with some hip, spine, or knee complication
2. Revolved Triangle Exercise
The revolved triangle yoga block exercise is my favorite style to practice in this category, as it stimulates the strength of the detoxification system, builds upper body strength, and improves the mobility of core body muscles. Practicing this pose is pretty easy: stand in a forward fold position, place the block next to the outside foot, place your hand on the block, and twist the torso with the other hand pointing to the roof.
Pros: Builds shoulder strength, releases lower body tension by improving mobility, strengthen the digestive system
Cons: Challenging due to involvement of both lower and upper body muscles
3. One-legged King Pigeon Exercise
The one-legged king pigeon yoga pose with blocks boosts the flexibility of flexors and quads, thanks to deep stretches. To try this pose, start with the downward facing dog yoga pose with one foot on the block and closer to the chest, reach the other leg back with backfoot on the floor. Then lower your forearms or place the head on the block replacing the knee; that depends on you.
Pros: Improves the mobility of the spine, quads, and flexors. Strengthens the chest and shoulders, let you make deeper stretches
Cons: Hard to practice for individuals struggling with lower back or neck pain
Advanced Level Exercises With Yoga Blocks
Finally come the advanced-level yoga ball exercises, which demand a strong foundation in the yoga world and mastery of the primary and mid-level exercises. But never practice these if you have pre-existing issues like the spine, core, shoulder, or other muscle stiffness and injuries. Moreover, consult your trainer before finally adopting the one. Now let’s see what options one has under the umbrella;
1. Fallen Angel Exercise
Before moving on, remember that all the advanced-level yoga poses with blocks demand the highest strength and flexibility ratio, which may prove dangerous when performed wrongly. And the fallen angel yoga pose is such a challenging exercise, including starting with the downward yoga pose and shifting the whole weight forward, lifting the right knee with the support of the same side elbow, and shifting the right hand to block. Lift the other leg towards the roof and hold in the pose for a few seconds.
Pros: Builds body stamina, irons the arm, core, and shoulder muscles, boost the self-confidence
Cons: Risky for yogis with weaker shoulder or arm muscles and bones.
2. Full Wheel Exercise
Practicing the full-wheel yoga pose with blocks delivers better results when performed with wall corner support. It includes laying on the floor with bent knees and a block above the head in a corner, placing the hands on the block with fingers pointing towards the shoulders, and pressing the feet and hands to lift the hips off the floor. Hold for some seconds with straightened hands and legs.
Pros: Improves core body strength, builds leg and arm flexibility, helps alleviating the depression and anxiety
Cons: Not compatible with neck or lower back issues
3. Eight Angle Exercise
Here is the toughest but very effective advanced-level yoga exercise with the block, and I’m in love with it due to its incredible advantages. To practice with it, initiate your exercise in the staff pose with the yoga blocks in the middle of your feet, shift the weight forward by placing the hands on blocks, lift the hip with bent knees, and bring the knees near the chest. Place the right hand on the floor, and the left on the block by leaning forward and the feet off the ground, and hold the pose with straight arms for some breaths.
Pros: Increases body level, sharpens strength, improves body alignment
Cons: Very challenging and may be risky with any mistake
Safety Precautions to Use the Yoga Blocks
It’s true that practicing specific yoga poses with blocks amazingly improves the body balance, strength, and self-confidence and accompanies many more good things. But one can’t deny the possible injury risks which may result if the yogi unexpectedly commits any mistake. However, we can minimize the risks during practices with these safety precautions;
- Seeking the guidance of an authorized yoga instructor is the foremost thing to focus on.
- Ensuring proper body alignment and balance will prevent unnecessary muscle strains and tension.
- Using the right size yoga block is another safety determinant, so never use too short or too large a block.
- Believe in “Slow and steady wins the race” instead of inviting some unforeseen risks by overusing your body.
- Each yoga block exercise intends to improve the body’s balance, strength, stability, and flexibility only possible by listening to your body.
Conclusion
So, what are the yoga block exercises, how to perform these, and what benefits do these provide? Primarily found in a rectangular shape, the yoga blocks are foam, wood, or cork-made props used to improve body alignment and balance during yoga. With their versatility, the yoga blocks let the users modify different poses for increased strength, ranging from mid to advanced level.
Though choosing the right yoga pose with blocks largely depends on body shape, experience level, and skill set, supported bridge, revolved triangle, and eight-angle poses with blocks have always won my heart with their benefits. However, my honest advice to all yogis is to consult a yoga consultant before practicing with anyone.
FAQs
What exercises can I do with a yoga block?
Supported bridge, supine angle, and seated forward yoga poses with blocks are some of the best choices for beginners. While half-moon, revolved triangle, and one-legged king pigeon are ideal for practicing after building the initial strength and mobility. And finally, the fallen angel, full wheel, and eight pose are great to practice with blocks on an advanced level.
What are the benefits of yoga blocks?
If used correctly and with the guidance of an authorized yoga trainer, the yoga blocks can help build greater strength and mobility, improve body alignment, prevent injury risks, and increase comfort while practicing different yoga poses. But all this is possible only when the yogi follows proper instructions and guidelines of the instructor.
How do beginners use yoga blocks?
Beginners having limited body mobility, strength, and flexibility can use the yoga blocks for specific exercises like the supported bridge, supine bound angle, seated forward fold, pigeon pose, and modified triangle pose. Choosing the right one depends on experience level, body conditions, and muscular strength.