Blocks Make 3 Yoga Poses Easier

yoga blocks

If you have a yoga block but hardly have any idea how to use it, here is a step by step guide on how to use yoga blocks.

Yoga is certainly a great exercise both for the mind, body, and soul. It allows one to feel relaxed and takes away all the stress.  It also helps one stay physically healthy as well. There are many different kinds of accessories you can use when performing yoga such as yoga mats and yoga blocks. While the former is actually more of a necessity, the latter is quite new to some people. Yoga blocks are not really necessary but they can be very helpful. They can make certain yoga poses easier especially when doing advanced level poses. If you want to try using such to make performing yoga easier for you as well, here is how to use yoga blocks.

1. Bridge Position

The bridge position is probably one of the hardest positions in yoga aside from the balancing positions. This is why many people want to know how to use yoga blocks for this position as it allows them to perfectly perform the bridge and prevent any injuries from the said position. Using two yoga blocks, place one on its side position against a wall and keep the other positioned by your side. Lie down flat on your yoga mat with your feet facing the yoga block you placed against the wall; about two feet apart from the block your feet must be. Bend your legs with your knees facing upwards. Press the floor using your feet and slowly lift your pelvis area. Take your second yoga block and place it under your sacrum. Hold the block still with both hands on each side then roll up your arms to enlarge your chest area. Take one leg and extend it to the wall and put it on the yoga block located there. Do the same for the other foot. Remain in the pose for a few breathing counts before you release.

2. Sitting Positions

There are also sitting positions where having yoga blocks are helpful as well. You can sit on the block while doing sitting poses to make it more effective and comfortable for you. This is especially helpful on sitting positions that involve twists. The yoga block provides support to the sacrum and lifts the pelvis off the floor for a more comfortable position.

3. Standing Positions

For certain standing positions, slipping the block under the heels of your feet while performing the poses can help you balance your body better. This is also a great idea to help align your spine for a healthier stance and to better balance your body as well.

4. Hand Support

Another way on how to use yoga blocks is to use it as a hand support for various poses like the half moon pose and the triangle pose. You can use this to support your hands to further stretch your body and perform the pose in a comfortable manner. This is particularly helpful for people who have issues with their flexibility and who can’t extend to the pose fully.

5. Head Support

Aside from providing support for the hands, yoga blocks can also be used to provide support for the head. You can use this when performing abdominal poses or when meditating while lying down especially during cool down. This will help support the weight of your head and prevent straining the neck. You can use the yoga block every time you lie down or need support on your neck and head area.

Yoga Sequence for Arms and Upper back

Block steady

A strong upper body equals a stronger Headstand. Use a block and this creative sequence of poses to build strength and stability for your inversions. By Maty Ezraty with Melanie Lora Many of us come to yoga to build strength. There's no question that when you're physically strong, you're better able to handle the demands of your day with grace and ease. But you can build endurance and power through almost any athletic pursuit. The beauty of practicing yoga is that it builds inner strength—which you need to ride life's emotional currents with faith and equanimity—even as it tones your body. One way to build inner strength is by practicing regularly, whether you're feeling inspired or not. That simple act develops your capacity for commitment and for not letting the rest of life get between you and what you know to be essential to your well-being. By being true to yourself in youryoga practice, you enhance your ability to be true to yourself in other situations. Of course, maintaining a consistent home practice is, in itself, an exercise in strength. At home, the notorious obstacles of procrastination, distraction, and skepticism come up all the time. To help dispel these stumbling blocks, choose a regular time and create a sacred space for your practice. It also helps to have several sequences on hand for those days when you're unsure of what to do next. This sequence was designed specifically to build both physical strength, especially in your arms and upper back, and the mental strength you need to go upside down. (It's also good for enhancing the flexibility in your shoulders, which you'll need to get into Handstand.) Regardless of your ability to get into each of these poses, let this sequence be an opportunity to notice and experiment with your areas of strength and weakness. After practicing this sequence several times, you'll probably find that you can hold each pose a little longer. Enjoy each baby step to a stronger you. For a fully balanced practice, remember to add the poses in the Round Out Your Practice section. 1. Vajrasana (Thunderbolt Pose) with arms overhead Come into Balasana (Child's Pose) with your arms along your sides. Slowly begin to move the breath into your upper back. As you inhale, extend your arms forward. Press your palms down and straighten your arms by lifting your forearms and elbows, then sit back on your heels. Hold a block between your hands at its widest and reach your arms overhead. Extend your arms from your waist. Press your palms into the block and firm the muscles in your upper arms. Soften the muscles at the base of your neck and continue to reach up. Visualize your arms and the sides of your body as one unit. Soften your facial muscles and breathe smoothly. This pose might look easy, but after holding it for at least a minute—longer if you can—your arms will let you know where you are weak. 2. Adho Mukha Svanasana (Downward-Facing Dog Pose) Come onto all fours. Place your hands 2 inches in front of your shoulders. Press into your palms as you draw your shoulders away from the floor. Firm your upper arms and draw your forearms toward each other. With an exhalation, lift your hips and come into Downward Dog. Notice that your hips are above your heart—you're already in an inversion. Instead of looking at your navel, keep your ears in line with your upper arms (to strengthen the upper back) and let your gaze fall wherever it will. Relax the muscles at the base of your neck and let them slide down your back. Lengthen your arms and torso by using your legs to lift your hips away from your shoulders. Start by holding this for 10 breaths and build up to 1 minute. Repeat the pose three times, coming down into Child's Pose in between. 3. Vajrasana with Gomukhasana arms (Thunderbolt Pose with Cow Face arms) From Vajrasana, reach your arms out to the sides about shoulder height and draw the muscles onto the bones. Release your shoulders away from your ears. Bend your right elbow behind your back, and walk your hand up your spine, with the palm facing out. Use your left hand to coax your right elbow higher up the back. Resist rounding your right shoulder forward. With an inhalation, bring your left arm up. As you exhale, bend your left elbow and clasp your right hand—use a strap if you can't clasp hands. Stay here or fold forward, directing your breath into any areas of tightness. Before switching sides, extend your arms sideways and then reach them overhead to release tension. Hold each side for 10 breaths to 1 minute. 4. Virabhadrasana III, variation (Warrior Pose III) Place your hands on the wall, shoulder distance apart and at hip height. Walk back until your arms are fully extended and your feet are directly under your hips, creating a right angle. Work your arms as you did in Downward Dog. Step your feet together and squeeze your outer hips toward the midline of your body. Press your feet down to lift and strengthen the front of your thighs. Keep your arms straight and the weight even in your hands. As you begin to lift your right leg to hip height, pay attention to both hips. Resist sitting in the left hip; instead, draw your outer hip toward the midline. Notice how your right hip tends to lift, throwing your weight more into your left side. To correct this, spiral your right leg in, keep your hips level, and reach your leg as far away from your body as you can. 5. Adho Mukha Vrksasana (Handstand) Place your hands 2 to 3 inches away from the wall and go into Downward Dog. Shift your shoulders directly above your wrists. Press down with your palms to lift your shoulders away from your ears. Squeeze your forearms toward each other and firm your outer upper arms. Keep in mind the rotation and extension of your leg in the previous pose. With an inhalation, step one foot in and lift your lower body up and over your shoulders toward the wall. Rest your heels on the wall, flex your feet, and reach your legs away from your hips. Hold for 5 breaths to 1 minute—as long as possible without straining your shoulders. If your shoulders are stiff or you have trouble straightening your elbows, make a loop with a belt and place it just above your elbows. When coming out of the pose, rest in Uttanasana (Standing Forward Bend). If you're new to Handstand, it may take several tries before you kick up—or you may not kick up at all. Simply repeat Warrior III at the wall and you'll soon be able to kick up. 6. Dolphin Pose Kneel on your mat, facing away from the wall. Curl your toes under and place your heels on the wall. Press your forearms and elbows into the floor. Make sure your elbows are shoulder width apart and interlace your fingers. Rotate your arms externally, toward your ears. Slowly lift your hips off the floor, as you would in Downward Dog. Keep your head off the floor and relax your neck and head. Avoid rounding your back—draw your upper spine into your body. Stay here for 5 breaths to 1 minute. You'll build the arm and upper back strength you need in order to move safely into Headstand. 7. Sirsasana (Headstand) If your upper spine rounds in Dolphin Pose and your shoulders feel weak, or if you've never done Headstand before, continue working with Dolphin Pose. If you're ready to move on, place your hands close to the wall. Interlace your fingers comfortably, crossing your thumbs and cupping your hands. Keep your wrists firm as you place your elbows shoulder width apart and reach the crown of your head toward the floor. Strongly press your forearms into the floor to lift your shoulders. Rotate your upper arms externally so as not to splay your elbows. Inhale and draw your knees into your chest to come up. Reach your legs vigorously out of your hips. Soften your eyes and listen to the flow of your breath. Start by holding the pose for a few rounds of breath, then gradually increase the duration—you will experience therapeutic benefits when you can hold it from 3 to 5 minutes. Keep your head down as you come out of Headstand, then rest in Child's Pose. Repeat Down Dog before continuing. 8. Viparita Dandasana (Inverted Staff Pose) using a chair Take your mat away and place a chair about a foot from the wall. With your legs through the back of the chair, sit facing the wall with your knees bent. Hold the chair and lean back so your shoulder blades touch the front edge of the chair. Arch your upper back and release your head and neck. Bring your feet to the wall and slowly begin to straighten your legs. Press your heels down and rotate your upper thighs inward. Reach through the chair and grab the back legs. Pull on the legs of the chair to help you lift and open your chest. To come out, bring your hands to the top of the chair, bend your knees, and place your feet on the floor. Inhale and rise to sitting. Sit quietly with your eyes closed for 10 to 20 breaths before moving on. 9. Sarvangasana (Bridge Pose) Stack two blankets neatly on top of each other. Lie down with your shoulders on the blankets and your head and neck off the blankets. Bend your knees and bring your feet 2 inches in front of your sitting bones. Keep your knees hip width apart, inhale, and lift your hips. Rotate your upper thighs in. Turn your palms to face each other and press the pinkie finger side of your hand down. Press your outer arms down to create a lift between your shoulder blades. Now interlace your fingers and increase the lift in your chest. The base of your throat should remain soft and the muscles of your face quiet. Stay for 3 to 5 breaths. 10. Sarvangasana (Shoulderstand) If your elbows tend to splay in Shoulderstand, place a belt above one elbow. Carefully stack two blankets as shown above and lie back. The tops of your shoulders should be at the edge of the blankets; your head should be on the floor. Slowly inhale, bringing your legs over your head intoHalasana (Plow Pose). Interlace your fingers, and if you're using a belt, place it over the other elbow. Press your outer upper arms down to create a lift between your shoulder blades. Keep your shoulders in line with your collarbones, rather than forcefully dragging them away from your ears. Now place your hands on your back, fingertips pointing toward the ceiling, and lift your legs one at a time to come up. Reach through your legs and the balls of your feet. Hold the weight of your body on your shoulders and elbows, not on your neck. Stay for 10 to 20 breaths. Roll down slowly, through Halasana, until you're lying on your back. Rest here for a few breaths, soaking in the full effects of the inversion. Round Our Your Practice Begin by lying down in a simple spinal twist or in your favorite gentle stretching pose. Stay there until you're ready to move on. Om: Chant three times. Breathing Exercise: Begin in Supported Corpse Pose with one block under your thoracic spine and another under your head. Rotate your arms open with your palms facing up; let your chest be full. Begin Ujjayi Breath (Victorious Breath). Make the inhalation as long and as smooth as the exhalation. Warm-up Vinyasas: Warm up your upper back with Cat/Cow Pose. Come to a tabletop position, kneeling on your hands and knees, with your shoulders directly over your wrists. Take a few rounds of breath, alternately lengthening and rounding your spine. Inhale deeply as your tuck your tail, round your upper back, and drop your head. Exhale as you lift the sitting bones, arch the upper back, and gaze up. Sun Salutation: Once your spine feels warm, transition to Sun Salutations—three "A" and three "B." If you practice late in the evening or have shoulder problems, modify the salutations to make them less strenuous. Skip the Chaturangas, and instead hold Plank Pose for a few breaths and move directly into Downward Dog. Otherwise, hold the last Upward Dog of each salutation to open your upper back and chest. Standing Poses: These poses open the upper back and shoulders, which is helpful for inversions: Chair Pose, Warrior I, Revolved Triangle, and Intense Side Stretch with hands in reverse prayer. Begin with either Triangle Pose or Side Angle Pose, then move into the poses mentioned, playing with the sequencing and finding what works. Get creative and experiment from day to day. Be sure to take a pose on both the right side and the left, then come back to center and holdMountain Pose or Standing Forward Bend to rejuvenate yourself before moving on to the next pose. Featured Sequence: Repeating poses is helpful. Often it isn't until the second round that we learn something new. Repeat each pose in the sequence twice, except for Shoulderstand and Headstand. Forward Bends and Twists: After Bridge Pose, practice Hand-to-Big-Toe Pose using a belt around the lifted foot. Closing Poses: Do Legs-up-the-Wall Pose. Fold two blankets in half and place them 2 to 3 inches from a wall. Sit on the blankets and, using your hands, lie back and extend your legs up the wall. Keep your buttocks close to the wall and place your arms in a soft U shape with palms facing up. Stay for at least 5 minutes. Gradually move into Corpse Pose. Place one blanket under your head and one over your thighs, and cover your eyes, if you like. Completely let go into a fully relaxed state.

Yoga Poses for a Rock-Solid Core

6 Yoga Poses for a Rock-Solid Core

Say goodbye to back pain and hello to a strong, flat midsection

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  By Heidi Kristoffer

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1 of 6

Side Plank

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Side plank strengthens the obliques, while the abdominals work to stabilize the entire body.

How to do it: Assume a pushup position, keeping your arms straight and palms flat on the floor. Raise your left arm to reach up toward the ceiling as you shift your weight onto your right arm and the outside of your right foot. Rest your left foot on top of your right foot so that it does not touch the ground. Keeping your wrist, elbow, and shoulder in one straight line, open your chest as you look toward the ceiling. With each breath, contract your abs and breathe deeper into the posture. Hold for 30 seconds.\\

2 of 6

Floating Triangle

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This post lengthens and strengthens the obliques, abdominals, and back.

How to do it: From warrior II, straighten your right leg so both legs are straight. Lean your torso forward over your front leg, keeping both sides of your torso long. Rest your right hand on your shin or bring your fingertips to the ground if you can. Lean back, open your shoulders, and extend your left arm up above your shoulders into triangle. From triangle, reach your left arm over your head, palm faces down, reach your right arm under your head, palm facing up. Stay here for five long, deep breaths.

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Boat or Low Boat

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Every little (and big) muscle in your abdominals is engaged during boat or low boat pose. Low boat engages the transverse abdominals particularly well.

How to do it: Sit on the mat with your knees bent in front of you and your feet flat on the ground. Hold your arms, palms face up, in front of you so that your hands brush the sides of your knees. Lean back so that your torso is at a 45-degree angle to the floor. Slowly, lift your feet off of the ground as you straighten your legs, forming a “V” with your body. Use your core muscles to hold you in the position, and bring your arms slightly away from your body for more balance. Hold the pose for 10 counts.

For Low Boat: From boat pose, lower your middle back to the floor, keeping your abs engaged and your head and shoulders off the floor. Simultaneously lower your legs, so that your feet are about six inches off the ground. Engage your quads and abdominals (and breath!).

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Dolphin Pose

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Dolphin pose works the abdominals while toning the shoulders and opening the spine.

How to do it: From all fours, lower your forearms to the ground, elbows underneath your shoulders, then tuck your toes, and lift your hips high, keep your heels reaching towards the ground (it's down dog on your forearms.) Stay here for five long, deep breaths.

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Warrior III

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Warrior III builds strength and length in your torso, abdomen, and spine while also strengthening the legs. Warrior III is also great for improving balance and concentration.

How to do it: Stand at the back of your mat, toes and heels touching. Draw your hands up above your head. Then spread your fingers as you reach towards the ceiling. Step forward with your right foot and swing your body into a “T” shape from the side, your torso and left leg should be parallel to the floor. Find a spot on the floor in front of you to keep your balance, and as you breath in, lift your leg a little higher. Exhale and inhale again bringing your torso up. As you stand, simultaneously reach your left foot behind you as you reach your fingertips forward. Hold for 10 counts. Then, step back and repeat on the other side.

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Locust Pose

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This pose strengthens the muscles that surround the back of the spine. It also provides a gentle opening for the spine. This is a great counter pose to all of the others that target the abdominals.

How to do it: Lie with your stomach down on the mat. Place your hands, palms faced down, next to your chest, elbows bent like chicken wings. Glue your legs together and point your toes as you lift your chest off the mat (only use your back muscles, not your arms!), curving your spine upwards. Then, lift your feet and legs off of the mat as you reach the crown of your head up to the ceiling.

One hand at a time, bring your arms behind your back and lock your fingers together. Straighten your elbows and use your breath to keep your chest lifted and feet and legs lifted off the ground. With each inhale try to bring both sides of your body off the ground as you reach backwards with your arms. Hold for 10 counts as you breath deeper into the posture.

Best Yoga Hip Openers

The Best Yoga Hip Openers

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  By Heidi Kristoffer

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Some people have naturally open hips and, therefore, hip openers in yoga feel like heaven. For others who have tight hips or hips that have been made tight by running or sports, hip openers can be the most dreaded part of a yoga class. Pigeon gets called, and all of a sudden you stop breathing, or a seated wide legged-forward fold is in the sequence, and you just grit your teeth and wait for it to end.

Sound familiar? Trust me when I say I have been there—yes, me, a yoga instructor! It took countless times of showing up to the mat, breathing, and relaxing for this pattern to change. Things don’t happen over night, but if you take the time to let your hips relax and open in their own time, hip openers will feel amazing! Bonus: so too will your back and all of the other parts of your body connected to your hips.

These poses might do the trick to help your hips. If one of them doesn’t sit well with you after breathing there for a while, try another. Pick any five of these openers each day—switching them up each time—breathe into them, and the opening will happen!

	Pigeon: From down dog, sweep right shin toward the front of the mat, right knee toward right wrist and right ankle toward left wrist. (If right hip is elevated, set a rolled blanket or firm pillow underneath it.) Crawl hands forward until head is on the ground (or prop head up with soft blocks or blankets), and breathe here for 10 deep breaths. Repeat on left side.
	Ankle to Knee: Sitting upright, take right shin parallel to the front of the mat and stack left shin directly on top of and in line with it, keeping feet flexed to protect knees. (If knees and ankles don’t touch, place blankets in between them.) Breathe here for 5 deep breaths, then repeat with left shin on the bottom.
	Low Lunge with Back Knee Down: From down dog, step left foot forward between hands, then tap back knee down. If this is enough, you can stay leaning forward, but if there is more space, start to crawl hands up onto right thigh, bringing spine upright. Breathe here for 5 deep breaths, then repeat on the left.
	Lizard: From down dog, lift right leg high to down dog split, open hip, bend knee, and step right foot outside of right hand. Tap left knee to the ground and, if it feels good, gently lower forearms to the ground. Breathe here for 5 deep breaths, then repeat on left side.
	Warrior Two: From down dog, step right foot forward between hands, spin left heel down with the foot slightly angled out, and windmill arms open, left arm reaching toward the back of the mat and right arm reaching toward the front of the mat. Bend right knee, keeping it in line with right ankle. Stay here for 5 deep breaths, then repeat on left side.
	Half Chair, Half Ankle to Knee: Stand up tall with feet parallel and under hip bones, shoulders in line with hips. Close eyes for 3 long, deep breaths. On the next inhale, bend knees and sink hips down as if sitting in a chair. Reach arms up toward ears, keeping shoulder blades down. Transfer weight into left foot and cross right ankle over left knee, keeping right foot flexed to protect knee. Stay here for 5 long, deep breaths, then repeat on other side.
	Squat: From standing, heel-toe feet wide apart, pointing toes out so that hips are open. Start to soften and bend knees, releasing hips toward the ground, hovering above at whatever height feels good for you. Take elbows inside of thighs, lightly pressing them out, and take hands together like a prayer at the center of chest. Try to keep spine long. Breathe here for 5 to 10 deep breaths.
	Seated Wide-Legged Forward Bend: Sit up tall and open legs wide to sides until there’s a little tension but not so much that it is uncomfortable. Walk hands forward between legs, keeping torso long. Stay here for 10 long, deep breaths.
	Frog: Come to all fours and place a blanket under right knee, just off the mat. Slowly allow right knee to slide away from body as you lower hips and then chest toward the mat. Make a pillow with hands for head (or use a block). Allow hips to sink to wherever is still comfortable and breathe there for 5 to 10 deep breaths.
	Half Happy Baby: Lie on back with legs straight. Bend right knee, hugging it in toward chest. Take outer edge of right foot in right hand, reaching right knee toward right armpit. Rock softly from left to right if that feels nice, and stay here for 5 deep breaths. Repeat on left side.
	Reclined Cow Face Pose: Lie on back and cross right knee over left, winging feet out to the sides slightly. Take hold of right foot with left hand and left foot with right hand. Keeping knees stacked, direct feet with hands, moving in the direction of getting shins into one long line. Bend elbows and flex feet. Breathe here for 5 to 10 breaths, then repeat on other side.
	Reclining Goddess Pose: Sit with knees bent and feet on ground. Place a yoga block (preferably foam, which is softer than cork) behind you where you think your shoulder blades will rest when you lie back and place another where you think your head will rest comfortably. (Adjust blocks for what your body needs right now. You can start with both blocks on the lowest setting, perhaps increasing the shoulder block one setting at a time as your body allows.) Gently release back onto shoulder block so that shoulder blades are just above the block (the block will be at middle back). Release head to second block so that it is comfortable for neck, adjusting block height as needed. Once comfortable, take feet together and knees apart, allow arms to relax on either side, and breathe here for 10 deep breaths.