5 Ways To Use A Yoga Block
Unleash the full potential of your yoga practice with the versatile yoga block! Discover 5 creative ways to use this prop to deepen your stretches, improve your balance, and modify poses for ultimate comfort and progress.
Watch the video to see how the poses are done, or continue reading below.
Are you thinking about buying yoga blocks, already have some at home, or see them at the yoga studio but have no idea how to use them? There are literally hundreds of poses that yoga blocks can be used in. Let me show you five of the most common ways that yoga blocks can be used to support your yoga practice, with some examples of which poses they can be used in. Plus a bonus guide at the end on how to choose the best yoga block for you.
The examples below are by no means all the ways that yoga blocks can be used in that given pose. You can get creative with how to use the blocks. There is no right or wrong way! Just discover what works best for you.
1. Support & Balance
If you can’t quite reach the floor, then bring the floor to you! Yoga blocks can be used to provide a secure foundation whether you are a beginner needing to reach the ground in forward folds, or a seasoned yogi seeking extra support in tricky standing poses. They allow you to hold poses with confidence, improve your alignment, and ultimately, deepen your practice.
Just be aware not to place your whole weight onto the block. You still want to train your muscles to hold the pose, so that one day, you can take your hands off and do the pose without the blocks.
Triangle Pose: Use a block under your bottom hand to support your upper body, especially when the inner thigh stretch is feeling intense.
Standing Forward Fold: Bring the floor closer by placing your hands on the block in your fold.
Warrior III: Place a block under each hand at shoulder-width distance apart to help you find your balance.
2. Stretching
Yoga blocks shine as your personal stretching companions. There are so many options of how to use them whilst stretching, from filling in the space between the mat and you, to literally propping you up, and to helping you find the right alignment in a pose. They help you reach a deeper stretch safely, without forcing your body beyond its limits, promoting greater flexibility and range of motion.
And forget the misconception that blocks are just for beginners. They can become a tool for exploration if you are already flexible, allowing you to deepen your stretches and push your limits safely (see the Seated Forward Fold #2 example).
Half Pigeon: If you have a gap between your hips and the mat, slide a block or two underneath to make the stretch more comfortable.
Lizard Lunge: Place the block under your hands to help bring the floor closer to you. Another option would be to place your elbows on the block for a deeper stretch.
Bow Pose: Lie on your stomach with the block under your belly. Bend one knee, grab onto your foot with the same arm. Kick the foot into your hand as you bend your other knee and hold onto your foot. The block should help your upper body stay upright so that you can concentrate on lifting your back, chest, and thighs.
Seated Forward Fold #1: If you struggle with a curved lower back, elevate your hips by sitting on the block. It makes finding the right pelvic position much easier.
Seated Forward Fold #2: To deepen the stretch, place the block at the end of your feet and reach around the outside of the block. The other option is to place your feet on top of the block and elevate your legs for a deeper stretch.
3. Activation
The third way is using the yoga block as a tool to activate your muscles. By adding extra weight or creating leverage points, yoga blocks increase the challenge in poses, forcing your core and target muscles to work harder to maintain proper form. This can help strengthen and define muscles you might not normally target in your yoga practice.
Bridge Pose: Squeeze the block in between your knees. It activates the inner thigh and glute muscles. It also helps you to find your knee alignment if you tend to splay your knees out when you lift your hips.
Pyramid Pose: Squeeze the block in between your hands. This activates your core and lats (side body muscles). Option to pulse the block up to engage your shoulder and upper back muscles too!
4. Massage
Yes, yoga blocks can become multi-purpose tools for self-massage! The firmer blocks are especially good for this as their firm surface is perfect for applying pressure to tight spots and sore muscles. By placing the block between your body and the floor or wall, you can control the intensity and target specific areas like the back, glutes, or shoulders, helping to release tension and improve circulation.
Back and Shoulder Massage: Use two blocks in the shape of a letter ‘T’. Lean back against the blocks and roll your body side-to-side on the length of the ‘T’. Lifting your hips up adds more pressure to your upper back for a deeper massage.
Head and Neck Massage: Using the block on the lowest height, place it underneath your head. The base of the block should sit where your head and neck meet. Roll your head gently from side-to-side.
5. Arm Balances & Inversions
Yoga blocks are your supportive allies in arm balances and inversions. They can bridge the gap between your current flexibility and the demands of the pose. By placing them under your hands, head, or feet, blocks elevate you slightly, making poses like Crow or Forearm stand more accessible. This allows you to build confidence and strength while practicing proper alignment, before eventually taking flight without the block's assistance.
Crow Pose: If you struggle to get your knees high on your arm, try standing on the block. It automatically lifts your hips higher, making knees into armpits much easier.
Dolphin Pose: Make two ‘L’-shapes with your hands, and place the inside of the ‘L’ on the corners of the block. This helps to activate your lat muscles, and stops your hands from wanting to touch and elbows from wanting to splay out.
Which Yoga Block Is The Best?
Yoga blocks come in different materials, sizes, and even shapes, so which one is best for you? It all comes down to personal preference. I like the cork yoga blocks best because they are the most eco-friendly option, they have the perfect firmness for a massage, and they have a good weight for using as a support. They don’t get knocked over in balancing poses as easily as some of the lightweight options.
Material & durability: Yoga blocks are generally made of foam, cork, or wood. Foam blocks are ultra lightweight and have a softer texture, but they are the least durable of the three. I have definitely seen foam yoga blocks in studios that have corners chipped off from high use. Wood blocks are harder and sturdier, but also the heaviest. They tend to lose their grip as you sweat. Cork yoga blocks fall somewhere in the middle, but the grip remains even when sweating, and its durability is unmatched.
Size: The most common yoga block size is 3 x 6 x 9 inches (roughly 8 x 15 x 23 cm), but you can also find thinner or thicker ones. Thicker blocks may be useful if you are less flexible, as there is more height on one dimension.
One or two blocks? I would definitely recommend getting a pair of blocks as it is more versatile. They can support you on both sides in stabilising poses, and they can be stacked if you need extra height. There are also a lot of stretching poses that require two blocks for the most benefits.
Shape: Yoga blocks can come in different shapes, like half moon, or one corner chopped off. But rectangular is the most common and the most diverse. I would definitely recommend to start here before branching out to different shapes.
Price: The price often depends on the material used. Expect to pay more for cork and wood yoga blocks, as well as big brand names.
If you still have questions about how to use yoga blocks, please leave a comment below.