Yoga blocks
Yoga blocks are a simple prop that can help you adjust poses and practise with more comfort. Beginners and experienced students both use them. They come in foam, wood, cork and other materials, and you can use them in many ways.
Quick answer
Blocks can help you improve your alignment and ease discomfort. They "bring the floor closer," so you don't have to strain to reach it. That lets you focus on your breath and movement. With a block or two, you can adapt poses to suit your body and ability.
Benefits of using yoga blocks
A block can help you:
- Find better posture and alignment in many poses
- Work safely within your current flexibility
- Ease strain on your joints
- Feel more balanced and stable
- Adapt poses to suit your needs and abilities
Props make a practice more open to everyone. New students and long-time students alike can use them to move with more ease and confidence.
Choosing the right yoga blocks
Think about the material, size and texture before you buy. A good block feels steady under your hand. A poor one may wobble or slip.
Material
Each material has its own feel:
- Foam is light, soft and gentle on the joints. It is usually the cheapest choice and suits beginners.
- Cork is firm and heavy, with a natural grip. It is a good choice if your hands get sweaty.
- Wood, including bamboo, is very firm and stable. It is also heavier and can feel hard under the knees.
- Plastic or recycled-plastic blocks are durable and easy to wipe clean.
Some practical tips:
- Look for blocks made from sustainable materials, such as cork, bamboo or recycled foam.
- Choose a textured surface for better grip, especially if you have sweaty hands.
- Check the weight and size so the block is comfortable to hold, carry and store.
Most blocks are rectangular, so you can stand them on three different heights. Some are thinner or have bevelled edges, which some people find easier to grip. If you're new, start with two foam or cork blocks and adjust as you learn what you like. For more on getting started, visit Yoga for beginners.
How to use yoga blocks in your practice
Downward-Facing Dog (Adho Mukha Svanasana)
In Downward-Facing Dog, a block under each hand raises your upper body. This can take some load off the shoulders and wrists. It can also make it easier to lengthen your spine instead of rounding your back.
Warrior II (Virabhadrasana II)
You don't usually need a block in Warrior II itself. It becomes useful when you move from Warrior II into Triangle or Extended Side Angle. Place a block outside your front foot and rest your lower hand on it. This helps you keep your chest open and your front knee in line with your ankle, instead of collapsing forward to reach the floor.
Seated Forward Fold (Paschimottanasana)
Sitting on the edge of a block can tilt your pelvis forward. That makes it easier to fold from the hips with a long spine. You can also rest your hands or forehead on a block in front of you to keep the stretch comfortable and ease strain on your neck.
- Use a block in poses that challenge your flexibility or balance, such as Triangle Pose (Trikonasana) or Tree Pose (Vrksasana).
- Try different heights and placements to find what works for your body.
- Use two blocks together for support in restorative poses, such as a supported fish pose with blocks under the upper back and head.
Tips for beginners
Getting started with yoga blocks
When you're new to props, learn what they are for first. A block gives you support and helps you keep good form, which can lower the risk of strain. Watch how teachers use them in class or in videos, then try the same ideas at home.
Common mistakes to avoid
Beginners often make a few mistakes:
- Placing the block where it looks right, not where it feels right
- Forgetting to change the height as the pose changes
- Leaning their full weight on it and letting their muscles switch off
A block should support you, not do the work for you. Stay active in the pose and check in with your body.
Tips for effective use
- Use the block to support your hands, not your entire body weight.
- Start at the tallest height and lower it as you feel ready.
- Practise with a qualified teacher or a trusted online resource, such as Yoga poses for beginners.
- Start with gentle poses and build up slowly as you get more comfortable.
- Pay attention to how you feel and move the block if something hurts.
Alternatives to yoga blocks
Straps
A strap does a different job, but it can stand in for a block in some poses. In a seated forward fold, for example, you can loop a strap around your feet instead of reaching for the floor. Straps adjust to any length, and some have loops or handles for an easier grip.
Blankets and towels
A folded blanket or towel can cushion your knees and give you a little height to sit on. You probably already have one at home. Fold it more times for extra height.
Other options
- A firm cushion or a stack of thick books
- A rolled-up mat or towel
- A sturdy, low step or stool for standing poses
Frequently asked questions
What are the benefits of using yoga blocks?
They can help you improve your posture, ease joint strain, feel more stable and adapt poses to suit your body.
Can I use yoga blocks for all types of yoga?
Yes. People use them in many styles, including Hatha, Vinyasa, Yin and Restorative yoga.
Are yoga blocks suitable for beginners?
Yes. They are a great tool for beginners because they make many poses easier to reach and hold.
How do I choose the right size of yoga blocks?
Most blocks come in a standard size that suits most people. If you have small hands, a slimmer block may be easier to grip. If you have large hands or want more height, choose a full-size block.
Can I use yoga blocks on a slippery surface?
Yes, but pick cork or a textured foam block for better grip. Placing your mat underneath also helps.
Can I use yoga blocks for meditation?
Yes. Sitting on a block raises your hips above your knees, which many people find more comfortable for seated meditation.