Yoga blocks for beginners: 12 ways to use these props

Yoga is what everyone seems to be speaking about! You could take up yoga as a result of your favorite celeb practices it otherwise you wish to enhance your well being. No matter the explanation, it’s an historic observe that promotes flexibility, energy, in addition to mindfulness. When you discover the poses to be difficult, you need to use props for numerous asanas. One such prop is yoga blocks for novices. These can help you in refining your observe. The oblong aids constructed from supplies resembling foam, cork, or wooden will assist with correct alignment and minimise the chance of harm. These props can present stability, help, and stability throughout your yoga lessons.

What are the advantages of utilizing yoga blocks for novices?

Props like yoga blocks can help the physique whereas performing the poses. They will help individuals interact in poses that might in any other case be tougher, as per analysis revealed in Various Therapies In Well being And Drugs in 2021. Listed below are a number of the advantages of utilizing yoga blocks for novices:

1. Boosts flexibility

Yoga blocks for novices are excellent for reinforcing flexibility. They will help you to discover deeper variations of your poses. “By offering help, yoga blocks for novices could make stretches extra attainable, resulting in notable enhancements in flexibility over time,” says yoga professional Fenil Purohit.

2. Helps to focus on particular muscle teams

Use yoga blocks for novices, as they will help in isolating explicit muscle teams. “As an example, putting one of many vibrant blocks beneath your sacrum in Sahayak Setu Bandhasana or Supported Bridge Pose will help open up your chest and shoulders whereas participating your hip flexors,” says the professional.

3. Enhances alignment and stability

Attaining correct alignment is essential whereas doing any yoga pose. Use yoga blocks for novices, as they will help in discovering and sustaining appropriate alignment. “This in flip enhances stability and minimises the chance of harm,” says the professional.

4. Could scale back again ache

Contemplating our sitting jobs, it’s no shock that many individuals have again ache. A 2023 examine, revealed within the Journal Of Scientific Drugs, confirmed that as much as 84 % of the final inhabitants could have an episode of decrease again ache throughout its lifetime. “Incorporating yoga blocks for novices in seated or restorative poses can promote correct spinal alignment and might scale back again ache,” says the professional.

5. Could scale back tightness in hips

Extended sitting not solely causes again ache, however can even result in hip stiffness. Throughout a 2021 examine, revealed in Musculoskeletal Science And Follow, sitting for lengthy was discovered to be one of many essential causes of hip stiffness and ache. Use yoga blocks for novices, as they’re efficient in assuaging tightness in particular areas just like the hip. “Hips typically expertise stiffness, and utilizing blocks can facilitate their launch,” says Purohit.

Methods to use yoga blocks for novices?

Listed below are some asanas utilising yoga blocks for novices:

1. Triangle Pose (Trikonasana)

• Stand along with your ft positioned broad aside, turning your proper foot outward.
• Lengthen your arms parallel to the bottom.
• Bend at your waist as you attain your proper hand towards the bottom.
• Place a yoga block for novices beneath your proper hand for added help.
• Increase your left arm and lookup on the ceiling.
• Preserve this pose for about 30 seconds then change sides.

2. Crow Pose (Kakasana)

• Set two yoga blocks beneath your ft and decrease your physique right into a squat.
• Place your palms on the mat with shoulder-width aside.
• Interact your core and barely transfer your hips upwards.
• Shift your weight ahead whereas lifting your ft off the blocks.
• Steadiness in your palms along with your knees resting in your higher arms.
• Maintain the place for 15 to 30 seconds.

3. Certain Angle Pose (Baddha Konasana)

• Sit on the mat and convey the soles of your ft collectively.
• Enable your knees to fall open naturally.
• Place a block beneath every knee for help.
• Maintain your backbone straight and calm down your shoulders.
• Maintain the pose for 1 to 2 minutes.

4. Plank Pose (Phalakasana)

• To do the Plank Pose, place two blocks beneath your palms at shoulder-width aside.
• Step your ft again to create a straight line out of your head to your heels.
• Activate your core muscle tissues whereas holding your arms prolonged.
• Preserve the pose for 30 seconds, and make sure you steadily breathe all through the asana.

5. Wheel Pose (Chakrasana)

• Lie in your again along with your knees bent and ft positioned hip-width aside.
• Place a block beneath one hand previous to lifting into the pose.
• Press down by way of your palms and ft to raise your physique into an arch.
• Maintain your elbows straight and your chest open.
• Maintain the place for 10 to twenty seconds earlier than gently decreasing again down.

6. Chair Pose (Utkatasana)

• Stand along with your ft hip-width aside.
• Insert a yoga block between your thighs.
• Bend your knees and decrease right into a squat.
• Maintain your chest elevated and arms prolonged overhead.
• Gently squeeze the block and maintain for 30 seconds.

7. Fish Pose (Matsyasana)

• Lie in your again, putting a block beneath your higher again.
• Enable your head to relaxation again, elongating your neck.
• Lengthen your legs and arms outward.
• Maintain this place for 30 seconds whereas respiration deeply.

8. Pigeon Pose (Eka Pada Rajakapotasana)

• To do the pigeon pose, begin in a low lunge along with your proper knee positioned ahead.
• Shift your proper shin towards the entrance fringe of the mat.
• Place a block beneath your again thigh for added help.
• Preserve an elevated chest and concentrate on deep respiration.
• Maintain the pose for 30 seconds earlier than switching to the other facet.

9. Low Lunge (Anjaneyasana)

• Step your proper foot ahead right into a lunge stance.
• Place a block beneath your left thigh for help.
• Maintain your palms resting in your knees or lengthen them overhead.
• Maintain the place for 30 seconds, then swap sides.

10. Downward Going through Canine (Adho Mukha Svanasana)

• Set two blocks beneath your palms at their lowest setting.
• Step again into Downward Canine, elevating your hips.
• Guarantee your backbone is elongated and your heels are urgent down.
• Preserve the pose for 30 seconds whereas working towards deep respiration.

11. Cobra Pose (Bhujangasana)

• To carry out the Cobra Pose, lie face down along with your legs prolonged
• Place two blocks beneath your palms.
• Press into the yoga blocks for novices to raise your chest.
• Maintain your elbows barely bent and shoulders relaxed.
• Maintain the pose for 20–30 seconds.

12. Boat Pose (Navasana)

• Start seated on the mat along with your knees bent and ft resting flat.
• Place a block between your thighs.
• Gently lean again and elevate your legs to create a V form.
• Preserve a straight backbone and activate your core muscle tissues.
• Maintain the pose for 20–30 seconds.

Use yoga blocks for novices, as they will rework your observe. These are simply easy instruments, however will help to reinforce flexibility, enhance alignment and improve consolation.