Choosing & Using Yoga Blocks: A Guide for Beginners

Updated at: 18/02/2025

Yoga, a practice celebrated for its physical and mental benefits, can sometimes feel inaccessible to beginners. Stiff muscles, limited flexibility, and a lack of body awareness can create challenges in achieving certain poses. This is where yoga blocks, simple yet incredibly versatile tools, become invaluable. These rectangular foam props provide crucial support, allowing you to modify poses to suit your individual needs and experience the full benefits of your practice without compromising your form or risking injury. They’re not just for beginners either; experienced yogis also use them to deepen stretches and explore new variations.

This guide will provide a comprehensive introduction to choosing and using yoga blocks effectively. We'll explore the different types of blocks available, discuss their various applications, and most importantly, walk you through a step-by-step process of incorporating them into your routine. Get ready to discover how these unassuming props can unlock a whole new level of comfort and progress in your yoga journey.

Preparation and Safety Guidelines

Tools Needed
Safety Guidelines
  • Listen to your body. Stop any pose that causes pain. Yoga blocks are aids, not replacements for proper alignment. If something feels wrong, don't force it.
  • Place blocks firmly on a stable, non-slippery surface. Ensure the block is positioned correctly to support your body weight appropriately to avoid injury.
  • Start slowly and gradually increase the intensity or duration of your practice. Don't try to do too much too soon, especially when using blocks for the first time.

Step-by-Step Instructions

  1. Choosing Your Yoga Block

    • Consider material (foam for beginners, wood or cork for more weight), size, and stability. A firm, stable block is essential for smooth movements and support.
    Choosing a Yoga Block: Consider material (foam for beginners, wood or cork for more weight), size, and stability. A firm, stable block is essential for smooth movements and support.
    Choosing Your Yoga Block

  2. Using Blocks for Support and Alignment

    • Place the block under your knees during forward and backward bends to reach the ground more easily and lengthen your spine. Adjust height as needed.
    • Place a block under your knees in bridge pose to tighten thighs and open your chest. Support your lower back by placing a block under your shoulder blades to improve spinal alignment.
    Using a Yoga Block for Alignment: Place a block under your knees in bridge pose to tighten thighs and open your chest. Support your lower back by placing a block under your shoulder blades to improve spinal alignment.Using a Yoga Block for Alignment: Place a block under your knees in bridge pose to tighten thighs and open your chest. Support your lower back by placing a block under your shoulder blades to improve spinal alignment.
    Using Blocks for Support and Alignment

  3. Modifying Poses with Blocks

    • Use a block to modify poses if you're less flexible. For example, in a bridge pose, place a block under your lower back to improve spinal alignment and reduce tension.
    Using a Yoga Block for Modification: Use a block to modify poses if you're less flexible. For example, in a bridge pose, place a block under your lower back to improve spinal alignment and reduce tension.
    Modifying Poses with Blocks

  4. Building Confidence and Stability

    • Blocks can provide support and stability, reducing the fear of falling during challenging poses like forward bends or arm balances (e.g., Crow pose).
    Using a Yoga Block for Balance and Confidence: Blocks can provide support and stability, reducing the fear of falling during challenging poses like forward bends or arm balances (e.g., Crow pose).
    Building Confidence and Stability

  5. Adjusting Block Height and Placement

    • Experiment with different block heights (single block, two blocks stacked, block in front of feet) to find the optimal support for each pose.
    Adjusting Block Height: Experiment with different block heights (single block, two blocks stacked, block in front of feet) to find the optimal support for each pose.
    Adjusting Block Height and Placement

  6. Addressing Specific Needs

    • Utilize the block for extra support, leaning on elbows or hands. Place it between thighs or under elbows for comfort if needed.
    Addressing Knee Pain: Utilize the block for extra support, leaning on elbows or hands. Place it between thighs or under elbows for comfort if needed.
    Addressing Specific Needs

  7. Maintaining Proper Form and Body Awareness

    • Maintain relaxed shoulders and semi-upright feet while breathing deeply to ensure good posture and alignment.
    Body Awareness During Poses: Maintain relaxed shoulders and semi-upright feet while breathing deeply to ensure good posture and alignment.
    Maintaining Proper Form and Body Awareness

Read more: Yoga for Strength and Flexibility: A Guided Practice with Blocks

Tips

  • For beginners, start with a foam block; it's softer and easier on joints.
  • Pay attention to the material; high-quality blocks should be durable and easy to clean.
  • A good yoga block is versatile and can be used in many poses.

Common Mistakes to Avoid

1. Using Blocks Only for Easy Poses

Reason: Blocks are valuable tools for modifying challenging poses to make them accessible, but many beginners only use them for already easy poses, missing out on their full potential.
Solution: Utilize blocks to deepen your stretch or improve your alignment in more challenging poses, adapting them to your current flexibility level.

2. Ignoring Proper Block Placement

Reason: Incorrect placement can lead to strain and injury, negating the supportive benefits. For example, a block placed too high or too low may cause awkward posture.
Solution: Carefully consider the angle and height needed for correct alignment in your specific pose, adjusting placement as needed for comfort and support.

3. Over-Reliance on Blocks Without Progression

Reason: While blocks provide invaluable support, continued reliance without attempting gradual progression can hinder your ability to build strength and flexibility independently.
Solution: Regularly assess your progress and gradually reduce your reliance on blocks, working towards performing poses without them as your strength and flexibility improve.

FAQs

What are yoga blocks made of?
Yoga blocks are typically made of either cork, foam (EVA or polyurethane), or wood. Cork blocks are eco-friendly and provide good grip, foam blocks are lightweight and affordable, and wood blocks are durable and offer a firmer support.
How do I know which size of yoga block is right for me?
Standard yoga blocks come in two sizes: 9 inches x 6 inches x 4 inches and 4 inches x 6 inches x 9 inches. Beginners often find the larger block more supportive and easier to use, but you may find that a smaller block works better for certain poses. Experiment to find what feels most comfortable and provides the best support for your body.