How to Use Yoga Blocks Straps and Bolsters

Introduction

If you’re new to yoga, you may have noticed blocks, straps, and bolsters being used in class or online videos. But what exactly are these props for?

Many beginners assume that yoga props are only for people who aren’t flexible or strong enough, but that’s far from the truth! Even advanced yogis use props to enhance their practice, improve alignment, and prevent injuries.

In this guide, we’ll break down how to use yoga blocks, straps, and bolsters effectively to support your practice, whether you’re a complete beginner or looking to refine your poses.

Why Use Yoga Props?

Yoga props are not just for modifications; they help in multiple ways:

✔ Provide support and stability – Great for balance and posture alignment.
✔ Increase flexibility safely – Allow deeper stretches without straining muscles.
✔ Improve alignment – Help maintain proper form in challenging poses.
✔ Reduce strain and prevent injury – Make difficult poses more accessible.
✔ Enhance relaxation – Especially useful in restorative yoga practices.

Now, let’s dive into how to use yoga blocks, straps, and bolsters in your practice!

1. Yoga Blocks: Your Best Support System

What Are Yoga Blocks?

Yoga blocks are foam, cork, or wooden rectangular props that help bring the floor closer to you, improve balance, and enhance stretching.

Common Uses:

• Support tight hamstrings, hips, and back in forward bends.
• Improve balance and stability in standing poses.
• Provide extra height to maintain proper alignment.

How to Use Yoga Blocks in Different Poses:

🧘 Forward Fold (Paschimottanasana) – Help for Tight Hamstrings

• Mistake: Rounding the back while trying to reach your toes.
• Fix: Place a block on your shins or ankles and reach for it instead of forcing yourself forward.

🧘 Triangle Pose (Trikonasana) – Support for Stability

• Mistake: Straining to touch the floor, compromising form.
• Fix: Place a block under your bottom hand to avoid overreaching and maintain alignment.

🧘 Bridge Pose (Setu Bandhasana) – Deepening the Pose

• Enhancement: Place a block under your sacrum for a supported bridge pose, relieving tension in the lower back.

Tip: If you’re new to yoga, start with foam blocks for comfort. Cork or wooden blocks offer more stability.

2. Yoga Straps: Extend Your Reach

What Are Yoga Straps?

A yoga strap is a long, adjustable belt that helps you:

• Extend your reach in poses without straining.
• Improve posture and alignment.
• Hold stretches for longer without discomfort.

How to Use Yoga Straps in Different Poses:

🧘 Seated Forward Fold (Paschimottanasana) – Stretch Without Straining

• Mistake: Hunching over to reach your feet, straining the lower back.
• Fix: Loop a strap around your feet and gently pull while keeping your spine straight.

🧘 Dancer’s Pose (Natarajasana) – Improve Balance & Flexibility

• Struggle: Holding your foot behind you in a standing balance pose.
• Fix: Use a strap around your lifted foot to gradually increase flexibility.

🧘 Cow Face Pose (Gomukhasana) – Shoulder Stretch Help

• Mistake: Hands don’t touch behind the back.
• Fix: Hold a strap between your hands to bridge the gap and work toward flexibility.

Tip: Keep your yoga strap slightly loose to avoid overstretching—gradual progress is key!

3. Yoga Bolsters: Ultimate Comfort & Relaxation

What Are Yoga Bolsters?

Bolsters are firm, pillow-like props used for deep relaxation and restorative yoga.

Benefits of Using a Yoga Bolster:
✔ Supports the spine, hips, and knees in restorative poses.
✔ Helps with deep relaxation and stress relief.
✔ Aids in breath expansion by opening the chest.

How to Use a Yoga Bolster in Different Poses:

🧘 Supported Child’s Pose (Balasana) – Deep Relaxation

• Struggle: Discomfort in knees and lower back.
• Fix: Place a bolster under your torso and rest your chest on it for comfort.

🧘 Reclining Bound Angle Pose (Supta Baddha Konasana) – Open the Chest

• Enhancement: Place a bolster along your spine and lie back to release tension in the heart area.

🧘 Legs Up the Wall (Viparita Karani) – Relieve Leg Fatigue

• Enhancement: Rest your legs on a bolster instead of the wall for extra support and comfort.

Tip: If you don’t have a yoga bolster, a rolled-up blanket or firm cushion works as a great alternative.

Which Yoga Prop Should You Use?

Each prop serves a different purpose, and using the right one depends on your needs. Here’s a quick guide:

Final Thoughts: Embrace Yoga Props for a Better Practice

Many beginners avoid props because they think it means they’re “not good at yoga”—but even advanced practitioners use them! Props are tools to help you grow, improve, and practice safely.

✔ Yoga blocks support your alignment & stability.
✔ Yoga straps help you deepen stretches without strain.
✔ Yoga bolsters provide comfort & relaxation.

Next time you step onto the mat, embrace these props as part of your yoga journey. They’ll help you build strength, flexibility, and confidence in your practice!

🧘‍♂️ Have you used yoga props before? Let us know which one you love the most!