To some people, using yoga props is considered "cheating;" some believe the external support offered is appropriate only for restorative classes. This assertion, however, is decidedly false. Yoga props help enhance alignment and ease in a pose. Renowned yoga master B.K.S. Iyengar introduced props to his yoga students because he understood that when you struggle to achieve proper physical alignment, your mind is less able to relax. By using support, all students--from those with physical limitations to more advanced students--can more readily find the most comfortable and stable physical alignment so they are able to benefit more fully from a pose.
Triangle Pose Alignment
Step 1
Stand on a yoga mat facing one of the long sides, and place your legs approximately 3 to 3.5 feet apart. Place a yoga block just to the outside of the each foot.
Step 2
Rotate your right leg so your toes turn out 90 degrees and point toward the short edge of the mat, and then turn your left toes inward approximately 45 degrees. Try to keep your right knee aligned with your foot.
Step 3
Extend your arms out from your sides so they are parallel to the floor. Keep your spine long.
Step 4
Exhale and extend your torso to the right as far as is comfortable, and then lower your right hand to the block while raising the left hand upward.
Step 5
Press into the block with your right hand. As you inhale, lengthen your torso so the ribcage moves away from the hip. At the same time, press firmly into your left leg and try to draw the left hip back slightly.
Step 6
Take five to 10 smooth breaths, continuously lengthening the torso and pressing your left hip back.
Step 7
Inhale and stand, then pivot the feet the opposite direction and repeat on the left side.
Seated Forward Bend Alignment
Step 1
Sit on a yoga mat with your feet facing one of the short ends. If your hamstrings are particularly tight, use a folded blanket so you sit upright comfortably.
Step 2
Place a yoga strap around the soles of your feet, and place the ends on the mat at the sides of your thighs.
Step 3
Inhale and raise your arms above your head. Clasp your fingers and then press your palms upward.
Step 4
Exhale and begin to fold forward from your hip joints, keeping your spine as straight and long as possible. When the stretch becomes fairly deep, or your shoulders begin to round, lower your hands to pick up the straps.
Step 5
Inhale and lift your chest upward as you lower your shoulders. Only fold forward as far as is comfortable for you. Keep the stretch coming from your hamstrings and not the back. Use the straps to draw your toward your torso and to help keep your spine long. Take 10 to 20 breaths, then inhale and sit upright.
Tips and Warnings
- It sometimes is beneficial to use a wall as an alignment prop as well.
- If you are new to yoga, it is always best to practice under the supervision of a qualified, certified instructor. If you are recovering from an injury, please check with your health care provider before attempting any of these positions.
Things You'll Need
- Yoga mat
- 2 yoga blocks
- Yoga strap or belt
References
- "Light on Yoga"; B.K.S. Iyengar; 1979
- ELDR.com: Why Use Yoga Props?
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