Ahhh, yoga blocks. If you've ever stepped foot into a yoga studio, you know them well. Often times our ego gets bruised when a teacher hands one off to us for half moon pose, or somehow we think less of our bodies capabilities for using one. But I want to dispel the myth that blocks are a form of yoga training wheels. In fact, it's advance practice.
In this post, I'll cover some ways to utilize this prop to practice safe alignment in your practice and ways to develop core strength and muscle engagement needed for demanding postures. My daughter, Elah, wanted to be a part of this shoot.
1. Internal Rotation: Engaging the inner thigh muscles
The inner thigh muscles, when properly engaged, help us connect to our core muscles (our powerhouse). To practice finding that engagement, stand in Tadasana aka Mountain Pose, and place your block on it's skinny side edge in between the thighs. (Not shown) To prevent the block from dropping you'll need to lightly squeeze the inner thigh muscles slightly in and back towards the back wall. Don't over articulate this action - it's more subtle and energetic than anything. Ideally, you want to keep this level of engagement in standing postures, downward facing dog, and inversions.
Likewise, you can create a deeper connnection to your core muscles through this same concept. Start lying on the floor and place the block once again in between your thighs. Again, give the block a slight squeeze to prevent it from dropping. This may be enough or...you can try lifting the head, neck, shoulders off the ground while hovering your feet a few inches as you maintain connection to the block. Extend the arms forward and breathe. This is a lovely way to prep for arm balances and inversions such as Crow Pose.
2. Safe Alignment: Refining the poses
Regardless if you're new to the practice or a well-seasoned practicioner - everyone can benefit from reviewing the basics and polishing up the poses. One way we can do this is through inversion prep in again, Mountain Pose. Stand with your back against an open wall space, place the block in between the hands the long ways, and engage the shoulders by giving it a light squeeze. Keep that engagement and take the block up and overhead. (Obviously, we didn't have a wall space in this shoot but you get the idea - also you can keep your gaze straight ahead the whole time; there was clearly something more interesting to look at during that shot). This next part might be helpful with a mirror or a partner near by, but notice how your body is aligned. I personally get more congested in my neck and shoulders in this pose ( something we seek to eliminate). Are the ribs flaring out rather than drawing in towards midline? Is your bottom sticking out? Consider drawing the low belly up and in to protect the lower back. If you're new to inversions, this is less intimating and you're insuring proper alignment right side up first. If you're experienced, be mindful of any unconscious body patterns and refine your pose.
Before this post gets too verbose; I'll leave you with this information for now. There are countless ways to use your blocks beyond mere support. Maybe next time you're in class, you'll be delighted when given the option for a block.
If you're interested in having one of your own for home practice or one to take to and from the studio; check out the link to my online shop: http://www.theway-om.com/theway-om/shop/foam-block
Have a safe and delightfully curious practice!
In Soulful Service,
Sarah Chau