10 Essential Yoga Block Exercises for Beginners
1. Supported Bridge Pose (Setu Bandhasana)
Lie on your back with knees bent and feet hip-width apart. Place a yoga block beneath your sacrum and gently lift your hips, resting them on the block. Allow your arms to rest by your sides with palms facing up. Stay here for several breaths, enjoying the gentle heart opening and release in the lower back.
2. Modified Side Plank (Vasisthasana Variation)
From a plank position, stack your right shoulder over your right wrist. Place a block beneath your right hand for added support. Lift your left arm towards the sky, stacking your left shoulder over your right. Engage your core and hold for a few breaths before switching sides.
3. Half Moon Pose (Ardha Chandrasana)
Begin in a standing position with feet hip-width apart. Place a block on the highest height setting next to your right foot. Shift your weight onto your right leg and float your left leg off the ground, extending it straight behind you. Rest your right hand on the block as you open your chest towards the left and extend your left arm towards the sky.
4. Supported Warrior III (Virabhadrasana III)
Stand at the top of your mat with feet hip-width apart. Hold a block in your hands at chest height. Shift your weight onto your right foot and hinge forward at the hips, extending your left leg behind you. Keep a slight bend in your standing leg and reach the block forward, maintaining a straight line from head to heel.
5. Seated Forward Fold (Paschimottanasana)
Sit on the floor with legs extended in front of you. Place a block on its lowest height setting beneath your forehead. Hinge at the hips and fold forward, allowing your torso to rest on the block. Relax your neck and shoulders as you breathe deeply into the stretch along the back of your legs.
6. Modified Pigeon Pose (Eka Pada Rajakapotasana Variation)
From a tabletop position, slide your right knee towards your right wrist and extend your left leg straight behind you. Place a block under your right hip for support and ease any discomfort. Stay here or fold forward over your front leg, resting your forehead on stacked fists or on the block.
7. Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie on your back with knees bent and feet together. Place a block under each outer thigh for support. Allow your knees to fall open towards the sides, creating a diamond shape with your legs. Rest your arms by your sides with palms facing up and breathe deeply into the stretch in your inner thighs and groin.
8. Supine Twist (Supta Matsyendrasana)
Lie on your back with knees bent and feet hip-width apart. Extend your arms out to the sides in a T position. Shift your hips slightly to the right and let both knees fall to the left. Place a block under your left knee for support and gaze towards your right hand. Hold for a few breaths before switching sides.
9. Standing Half Forward Fold (Ardha Uttanasana)
Stand with feet hip-width apart and hinge forward at the hips, bringing your torso parallel to the ground. Hold a block in each hand and place them on the floor beneath your shoulders. Use the blocks to support your weight and lengthen your spine as you breathe deeply into the stretch in your hamstrings and lower back.
10. Supported Fish Pose (Matsyasana Variation)
Sit on the floor with legs extended and place a block on its medium height setting behind you. Lean back onto the block, allowing it to support your mid-back. Rest your elbows on the floor and extend your chest towards the sky. Close your eyes and breathe deeply, feeling the gentle opening across your chest and throat.
