Maintaining stability and balance is crucial for overall health and well-being, contributing to improved posture, reduced injury risk, and enhanced physical performance. Yoga, with its emphasis on mindful movement and controlled breathing, offers a powerful pathway to cultivating both. Often overlooked, yoga blocks are invaluable tools that can significantly enhance your practice, providing support and modifications to make poses more accessible while deepening your understanding of alignment and body awareness. They aren't just for beginners; even experienced yogis can use blocks to refine their technique and prevent imbalances.
This simple yet effective guide will walk you through a series of step-by-step yoga block exercises designed to improve your stability and balance. Whether you're a seasoned yogi seeking to refine your practice or a beginner taking your first steps, these exercises, using readily available yoga blocks, will help you safely and effectively achieve greater control and confidence in your poses. Let's begin!
Safety Guidelines
- Listen to your body. Stop if you feel any pain or discomfort. Yoga blocks are tools to assist, not force, your poses.
- Ensure a stable, clear space around you before starting. Remove any tripping hazards.
- Progress gradually. Don't rush into advanced poses. Start with simpler variations and build strength and balance over time.
Methods: Calf Raises on Yoga Blocks
Tools Needed
Step-by-Step Instructions
Setup
- Step onto two yoga blocks placed side-by-side, with the balls of your feet only; heels should hang off.
- Place your hands in first position.
Setup Calf Raise Repetitions
- Rise up onto your toes (releve), then lower back down.
- Repeat 4 times, keeping legs straight and weight on the balls of your feet.
Calf Raise Repetitions
Tips
- Keep legs straight and weight on the balls of your feet.
Methods: Single-Leg Plies on Yoga Block
Tools Needed
Step-by-Step Instructions
Setup
- Place your entire foot on a yoga block.
Setup Starting Position
- Push up into passe, hands in first position.
Starting Position Single-Leg Plié
- Perform small plies, then straighten your leg.
Single-Leg Plié Repetitions
- Repeat 4 times on each leg.
Repetitions
Tips
- Make sure to do this on both sides to train ourselves equally.
Methods: Lunge to Passe on Yoga Block
Tools Needed
Step-by-Step Instructions
Starting Lunge
- Start in a lunge position with one foot on a yoga block.
Starting Lunge Transition to Passe
- Push off the back foot into passe, balancing.
Return to Lunge
- Step back to the lunge position.
Return to Lunge Repetition
- Repeat 4 times on each leg, keeping shoulders, hips, and knee aligned.
Repetition
Tips
- Make sure we do this on both sides
Methods: Leg Lifts with Yoga Blocks
Tools Needed
Step-by-Step Instructions
Setup
- Sit tall with feet together and pointed, using two yoga blocks.
Single Leg Lift (Extended)
- Lift one leg at a time, bringing it across the body over a yoga block (do not place foot on the ground).
- Lower the leg and repeat with the other leg.
- Repeat multiple times alternating legs. Keep heel on inside, toe on outside to work hips.
Single Leg Lift (Flexed)
- Repeat in flexed position, keeping feet turned out.
Tips
- Keep heel on inside, toe on outside to work hips.
Methods: Arabesque and Passe on Yoga Block
Tools Needed
Step-by-Step Instructions
Setup: Passe on the Block
- Step onto a yoga block with entire foot, come up to passe, straighten supporting leg.
Setup: Passe on the Block Arabesque Sequence
- Extend leg to the front, then back to passe, then to second position, to corner position, to passe, and finally to arabesque.
Arabesque Sequence Repetition and Leg Switch
- Repeat sequence multiple times, using both legs.
Repetition and Leg Switch
Tips
- Use both feet when training.
Read more: Build Strength in Yoga Poses with Cork Blocks: 3 Effective Exercises