Yoga is a flexible practice and, in most cases, all you need is yourself, a mat and a list of asanas. And, in some cases, you don't even need a mat if the ground is soft enough or you are doing a series of standing asanas. Not everyone is the same, however, and yoga tools provide support and assistance when flexibility and balance are an issue.
Yoga Straps
Yoga straps are strips of cotton fabric that resemble belts with a D-ring buckle on one end. Belts can anchor body parts such as the feet during a bound angle pose, to keep them from slipping out of position. Straps can also lengthen reach and deepen the stretch, such as looping the strap around your feet during a seated forward bend. While yoga straps are designed specifically for this purpose, a simple cloth sash or towel can work just as well.
Yoga Blocks
Yoga blocks come in a variety of sizes and are used to extend your reach and support the body. For example, if you do splits but can't make it to the floor, you can put a block under your hip to support your weight, which takes the stress off your tendons and ligaments. If you can't touch the floor during a forward bend, you can put blocks under your hands. If your lower back tends to round in seated poses, or your inner thighs are tight, you can sit on a block to keep your spine in alignment. If you don't have blocks, you can use books, small stools and chairs to support your poses.
Bolsters, Cushions and Blankets
Bolsters, or cylindrical pillows, and cushions support your body and help with alignment. They are also used often in restful and recovery-based yoga classes such as yin and restorative yoga. As with blocks, if you find that your pelvis tilts in seated poses, a cushion or folded blanket can realign your spine. Restorative yoga uses a lot of reclining poses and bolsters, and cushions support the knees, lower back and neck when holding long poses. A blanket can also keep you warm during savasana, or corpse pose, at the end of the practice.
Balls and Sandbags
Weighted balls and sandbags help deepen a pose by adding extra weight to the stretch. These tools work well with yin yoga where you relax into the poses for several minutes. Place a sandbag on your upper back during a seated forward bend or your thighs during the bound angle pose, where the body slowly sinks into the pose. Weighted balls provide resistance to add a level of difficulty to the pose and condition the core, such as holding a ball in your forward hand during the king dancer. Weighted balls also add instability, such as doing the plank with your hands on the balls instead of the floor.
References
- "Anusara Yoga Teacher Training Manual"; John Friend; 2006
- "Yoga for Busy People"; Miriam Freedman and Janice Hankes; 2002
- "Yoga Journal": Proper Props
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