Many yoga teachers say you can tell who the experienced yoga student is by the number of props near their mat. Straps, bolsters, blankets and blocks are props that extend, support and deepen stretches during yoga practice. The benefits of yoga postures are felt whether you are flexible enough to reach the floor or need a block to act as a longer arm. The typical yoga block is usually a padded foam block that is 9 inches tall and 4 inches wide. It can be used at different heights. The block allows you to focus more on your pose alignment and hold your postures for a longer period of time.
Hero Pose
Virasana in Sanskrit means "hero pose;" this is a kneeling posture. The knees touch and the feet are spread wider than the hips to allow room for the buttocks to rest on the floor. Supported Hero Pose places a block long ways under the buttocks so both sitting bones rest on the foam. Elevating the hips with the block relieves any pulling of the knees or tightness in the thigh muscles.
Triangle Pose
Trikonasana in Sanskrit means "triangle pose." It is a standing hip-opener posture. In full extension of the triangle pose, the bottom hand reaches the floor and the rib cage is parallel to the ground. It requires years of practice to have the flexibility and mobility to achieve the full posture. Use a block at the level most comfortable, you can try the different heights, depending on how the block is turned. Place the block in the palm of the bottom hand with the palm facing down. The use of a yoga block acts an arm extension so the body does not collapse into the side ribs.
Bridge Pose
Setu bandhasana in Sanskrit means "bridge pose" and is a reclined inversion posture. Usually the elbows and hands support the lower back and the feet are ground down to hold the posture. Slide a block directly under the sacrum and rest onto the block. Supported setu bandhasana is a restorative back-bend that gently allows the spine to open fully.
Half Moon Pose
Ardha chandrasana in Sanskrit means "half moon pose" and is a balancing hip-opener posture. Beginning students often find it difficult to reach the ground with their lower hand. A block provides support, height and and allows the balance to be steadied. Play around with the block height until you feel balanced and comfortable in the posture.
Child's Pose
Balasana in Sanskrit means "child's pose" and is a kneeling forward bend. The forehead usually touches the floor. Supported child's pose places a block parallel to the shoulders under the forehead. The block height slightly angles the spine and keeps the spine more neutral. It also deepens the stretch of the thighs and groin.
References
- Yoga Journal
- Yoga Journal
- "Yoga Anatomy;" Leslie Kaminoff; 2007
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