the prop series: blocks

There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props. There is no shame in using props.

Now that that's out of the way, I want to clear up a few other myths about props:

1. Props are just for studio practice

It's easy and so beneficial to make props available for your home practice. You can buy a block and a strap each for under $10-15, and you can also sub in a stack of books and a scarf, respectively, but proceed with caution. In my opinion, it's worth investing in real props; you can find a set of two blocks and a strap for $20 here. You probably already own a blanket, and any kind will do - thicker is better. Bolsters are more expensive, but you can often substitute blankets and/or throw pillows. You can also get creative: help yourself out with a chair, a wall, or anything else that's sturdy in your immediate area.

2. Props are only for beginners

They are not. Props are for every level of yogi. Every body is a little bit different. The person on the mat beside you might look like they're moving through those back bends with ease, but your hamstrings might be much more cooperative. And sometimes, the purpose of your practice is not to get into the deepest version of a pose; sometimes it's just to show up.

3. Using a prop means you're struggling with a pose

Nope. It could be a sign of many things: maybe you're respecting your limits, or you're ensuring that your alignment is correct, or you have an injury. Regardless of the reason, while yoga looks like an external practice, it is an internal practice; it's okay to find a partial rather than full expression of any pose for any reason, because your expression of the pose is mostly irrelevant. What really matters is your internal state - doing your best to stay present - during your practice. There's no point in hurting yourself for something that isn't even the main point. Use your friggin' props.

If you haven't gathered by now, I love props. I use them all the time. I always try my best to provide as many modifications as I can when I teach yoga classes. Using props makes you a better yogi, not a worse one. So this is all well and good, but you can't use props if you don't know how - hence this series! My single proudest moment as a yoga teacher is realizing that, after taking several classes with me, a yogi who previously needed to be instructed on modifying poses for their body is now self-modifying effectively. If that's all I can give you as my student, that's enough.

So let's talk about blocks! First of all, I'm going to refer to the different heights of blocks throughout this post; a yoga block has three heights, pictured here. Now, here are my favourite ways to use a block (or two!) in my practice.

seated poses (butterfly, sukhasana, cowfacing pose, dandasana)

Sitting up on a block gives your spine a bit of extra room to be straight and properly positioned. Start from sukhasana, or comfortable seated position. This is usually cross-legged, but any comfortable position for your body works. Sit on top of a block on its lowest height, and pull each butt-cheek out from underneath you; you should be able to feel your sitting-bones resting evenly on the block. Sit up straight, rolling your shoulders back. Then, transition into whichever pose you wish. (Or, if this pose is your final destination for meditation, you can absolutely be using a block or a bolster! It's much more comfortable).

If your hip flexibility limits your ability to enter cowfacing pose, sitting on a block will give you a bit of extra space to work with, and it will help to keep your spine in a supportive position. And whenever I teach butterfly pose or dandasana in my classes, I always instruct everybody to sit on their blocks - it's just easier to maintain your posture.

chaturanga, 2 ways

If you want a bit of help supporting your body weight in chaturanga dandasana, my personal favourite modification is dropping from toes down to knees, starting from modified plank pose. However, you can modify chaturanga with blocks, as well. You can place one block, on the lowest height, under your chest; OR you can set up two blocks, on the middle height, where your shoulders will rest. There are a few main reasons to modify chaturanga with blocks: 1) if you need more support in modified chaturanga, on your knees, 2) if you're trying to transition from modified to full chaturanga on your toes, but your upper body strength still needs a bit of support, or 3) if you're going to hold chaturanga for an extended period of time. These modifications are a little clunky, so I would recommend using blocks in chaturanga only if you're working specifically on this pose, rather than flowing, or if you need the blocks to properly express modified chaturanga.

supported fish pose

I like to use this pose at the start of a heart-opening class. Starting in savasana, the block goes longways underneath your upper back, with the top two corners hitting the tops of your shoulder blades. It should feel like your chest is opening over the block. It should not hurt. Sometimes it takes a bit of adjusting to find the right place for the block, but if it's not working, it's not working. If it's too uncomfortable, give up - it's not for you! If it feels intense, rather than painful, you can replace the block with a thick, rolled-up blanket.

supine restorative postures (reclined butterfly, waterfall posture)

Blocks can aid in a variety of restorative poses performed while laying on your back. A block can be set underneath your hips in a gentle bridge pose, reclined butterfly pose, waterfall pose, and others. The centre of the block should be right underneath your tailbone. This creates an elevation of the hips, creating a gentle inversion that's great to end your practice with.

pigeon pose, 2 ways

Pigeon pose can be a super intense posture for those with tight hips. Placing a block or a blanket, if you need less height, underneath the hip that you're stretching out can provide some support in the stretch. Counter-intuitively, this support will actually allow your hip to stretch out more effectively, because you're putting it into a passive position. If the gap is too big for a block at its lowest height, I would recommend flipping over onto your back and finding figure four pose, instead. Bend your left knee, planting your foot on the mat. Lift your right leg straight up into the air, and then bend the knee 90 degrees and externally rotate, placing the outside of your right ankle on the top of the left knee. Keep your right ankle flexed for knee stability. Focus on pushing your right knee away from your body, either with your leg muscles or your hands. If you're looking for a bit more of a stretch, pick up your left leg and grab it behind the thigh or in front of the shin. This is a gentler version of the same stretch you will get in pigeon.

If you feel fine in sleeping pigeon, you can use a block to rest underneath your forehead for added stability and relaxation in the pose.

triangle pose

In my experience, very rarely are beginner-to-intermediate (and sometimes beyond) yogis able to properly express full triangle pose. In triangle, your top hip is supposed to be completely open; for most people, this means that your hand can't reach all the way to the ground, because this causes the hip to collapse in. I've been practicing for years and I either use a block in triangle, or to make the pose more active, I leave the block but use my core to keep my hand reaching down just below my knee, as low as I can go with my hip still open. Blocks are also helpful (and maybe essential!) for revolved triangle pose.

low lunge/half split flow

One of my favourite restorative postures is a half split/low lunge flow. However, I create enough tension in my neck working at my laptop all day long - the last thing I need is to be creating even more tension during my practice. Use two blocks, one under each hand on the highest height, rather than resting your hands on the mat, to give your spine some extra length. Roll your shoulders back, and with a straight spine, flow between the two poses.

one-leg standing balance postures (standing split, half-moon pose)

You can use one or two blocks to aid in balance support in poses in which one leg and one or two hands should be touching the floor. For example, you can place a block in your bottom hand during half moon pose, which especially helps with transition into the pose. You can hold one or two blocks while in standing split as well.

hip + knee stability (chair pose, bridge)

Placing a block at the lowest height between your knees can be a helpful cue to keep your glutes and stabilizing muscles active in chair pose and bridge pose.

boat pose, 2 ways

There are a couple of different ways to modify the notoriously difficult boat pose. The same placement as above is a great stepping stone into boat pose. Place the block between your knees, engage your core, and lean back, lifting your legs but keeping your knees bent. You can slowly start to straighten your legs if your core is feeling up to the task. Option #2 is to sit up on the block before finding boat pose, also with bent knees if desired.

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I hope this list will be helpful in cultivating a yoga practice that is respectful to your body. This is by no means an exhaustive list of the ways to use blocks in your practice. Get creative, and always listen to the signals your body is giving you. Happy practicing and please stay safe! Let me know if I missed your favourite modification!

Namaste.