Beginner
Downward-Facing Dog (Adho Mukha Svanasana)
Beginner
1. Place your wrist-support blocks shoulder-width apart at the top of your mat.
2. Position your hands on the blocks, with your palms resting on the sloped surface to reduce wrist strain.
3. From a hands-and-knees position, press firmly into the blocks and lift your hips up and back into an inverted 'V' shape.
4. Create a long, straight line from your hands to your hips, allowing your head to relax between your arms.
5. Gently guide your heels towards the mat; you can keep your knees bent to prioritize a flat back.
Plank Pose (Phalakasana)
Beginner
1. Place your wrist-support blocks on the mat directly under your shoulders.
2. Grip the blocks with your palms on the angled surface, aligning your wrists for optimal support.
3. Step both feet back, extending your legs to bring your body into one straight, diagonal line.
4. Engage your core muscles by pulling your navel toward your spine to keep your hips from dropping.
5. Press firmly into the blocks and push back through your heels to maintain an active and strong posture.
Melting Heart Pose (Uttana Shishosana)
Beginner
1. Start on a tabletop position with your cushioned pads under both knees for comfort.
2. Place two support blocks in front of you and rest one elbow on each block.
3. Bring your palms to touch in a prayer position, letting your hands fall back towards your shoulders.
4. Keep your hips stacked directly over your knees as you allow your chest to soften and melt toward the floor.
5. Relax into this deep shoulder stretch, letting the elevation of the blocks and the comfort of the knee pads help you release tension.
Low Lunge (Anjaneyasana) on Blocks and Knee Pad
Beginner
1. From a tabletop position, place the cushioned pad under your back knee for comfort and step your front foot forward between two support blocks.
2. Place your hands on the blocks, using their height to help lift your torso and create length in your spine.
3. Ensure your front knee is stacked directly over your ankle.
4. Gently sink your hips forward and down to feel a stretch along the front of your back thigh and hip flexor.
5. The blocks provide stability and make the pose more accessible, while the knee pad allows you to relax into the stretch without discomfort.
High Lunge on Blocks (Crescent Lunge Variation)
Beginner
1. Step one foot forward into a lunge and place a support block on each side of your front foot.
2. Position your hands on the blocks, using them to press down and help lengthen your spine.
3. Stack your front knee directly over your ankle, and keep your back leg straight and energized, balancing on the ball of the foot.
4. Square your hips toward the front of the mat and allow them to sink comfortably into the stretch.
5. The blocks provide excellent stability, helping you to hold the pose with good alignment while building strength in your legs.
Half Splits Pose (Ardha Hanumanasana)
Beginner
1. From a low lunge, place the cushioned pad under your back knee and position a support block on either side of your front leg.
2. Shift your hips back over your kneeling leg and straighten your front leg, resting your heel on the mat.
3. Place your hands on the blocks, using them to keep your spine long as you hinge forward from your hips.
4. Flex your front foot, drawing your toes toward your shin to deepen the stretch in your hamstring.
5. The knee pad provides essential comfort, while the blocks support you in maintaining a straight back, which is key to stretching safely.
Supported Seated Forward Bend (Paschimottanasana)
Beginner
1. Place a support block on your mat and sit on it with your legs extended straight in front of you.
2. On an inhale, lengthen your spine, and on an exhale, begin to hinge forward from your hips.
3. Keep your back long as you reach for your shins, ankles, or feet, avoiding the tendency to round your spine.
4. Flex your feet, pulling your toes back toward you to keep your legs engaged and deepen the stretch.
5. Sitting on the block elevates your hips, making it easier to tilt your pelvis and achieve a safer, more effective hamstring stretch.
Supported Plow Pose (Halasana) on Block
Beginner
1. Lie on your back and place a support block on the mat behind your head.
2. Engage your core to lift your hips and guide your legs up and over, resting your feet on the block.
3. Press your upper arms and shoulders firmly into the floor to create a stable base and protect your neck.
4. Keep your head perfectly still and your gaze centered while you relax into the pose.
5. The block provides excellent support for your feet, making this deep spinal stretch accessible and safe.
upported Fish Pose (Matsyasana)
Beginner
1. Sit on your mat and place a support block behind you where your shoulder blades will rest.
2. Gently lie back, allowing the block to lift and support your upper back and chest.
3. Let your head rest comfortably on the mat, opening your throat and relaxing your neck.
4. Extend your arms overhead to deepen the stretch through your shoulders and side body.
5. The block creates a therapeutic backbend, helping to release tension and open the heart with minimal effort.
Half Forward Fold (Ardha Uttanasana)
Beginner
1. Hinge forward from your hips, keeping a long spine, and place your hands on the blocks.
2. Press into the blocks to help you extend your torso forward, creating a perfectly flat back.
3. Keep your hips stacked directly over your ankles and your legs straight, with a soft bend in the knees if needed.
4. The blocks are essential for bringing the floor to you, allowing you to lengthen your spine and stretch your hamstrings safely.
Intermediate
Four-Limbed Staff Pose (Chaturanga Dandasana)
Intermediate
1. Begin in a strong Plank Pose with your hands gripping the support blocks directly under your shoulders.
2. Shift your weight forward onto the balls of your feet and engage your core.
3. On an exhale, bend your elbows straight back, keeping them hugged tightly to your sides as you lower down.
4. Pause when your shoulders are in line with your elbows, maintaining a straight, rigid line from your head to your heels.
5. Using the blocks provides wrist stability and a consistent target depth for perfect form in this challenging pose.
Upward-Facing Dog (Urdhva Mukha Svanasana)
Intermediate
1. Start by lying on your stomach with your hands on the support blocks, positioned next to your lower ribs.
2. On an inhale, press firmly into the blocks to straighten your arms, lifting your chest, hips, and thighs off the floor.
3. Roll your shoulders back and down, away from your ears, to broaden your collarbones and open your heart.
4. Keep your legs active and engaged, with the tops of your feet pressing into the mat as the only point of contact besides your hands.
5. Using the blocks provides extra height, allowing for a deeper backbend while maintaining supportive alignment for the wrists.
tanding Figure Four Stretch on Blocks
Intermediate
1. Begin by standing with your support blocks placed in front of you, shoulder-width apart.
2. Cross one ankle over the thigh of your standing leg, keeping the raised foot flexed to protect the knee.
3. Bend your standing knee and hinge forward from your hips, placing your hands on the blocks for balance.
4. Gently sink your hips down and back to increase the stretch in your glute and outer hip.
5. The blocks provide crucial support, allowing you to focus on the hip-opening sensation rather than the challenge of balance.
Low Lunge Quad Stretch on Block and Knee Pad
Intermediate
1. From a low lunge, place the soft pad directly under your back knee to provide crucial cushioning and support.
2. Position a support block on the inside of your front foot, placing your hand on top to help with balance.
3. Carefully bend your back leg and reach back with the same-side hand to take hold of your foot.
4. Gently pull your heel towards your glute to initiate a deep stretch in your quadriceps and hip flexor.
5. Use the stability from the block and the comfort from the knee pad to hold the stretch, keeping your chest lifted and open.
Half Moon Pose (Ardha Chandrasana)
Intermediate
1. Place a support block a few inches in front of your standing foot.
2. Bend your standing knee as you hinge forward, placing your hand on the block and lifting your other leg parallel to the floor.
3. Press firmly into the block and begin to straighten your standing leg, engaging your core for balance.
4. Stack your top hip over your bottom hip and rotate your chest open to the side, extending your top arm to the ceiling.
5. The block provides essential height and support, making it easier to balance and find the full, open expression of the pose.
Warrior III (Virabhadrasana III) on Blocks
Intermediate
1. Place two support blocks shoulder-width apart at the top of your mat.
2. From a standing position, hinge forward at your hips and place your hands on the blocks while extending one leg straight back.
3. Engage your core to lift your back leg and torso until they are parallel with the floor, creating a "T" shape.
4. Keep both hips square and level to the mat, and flex the foot of your lifted leg as if pressing it against a wall.
5. The blocks provide excellent stability, allowing you to hold the pose longer and focus on creating a long, powerful line from head to heel.
Supported Camel Pose (Ustrasana) on Blocks and Pads
Intermediate
1. Kneel on your mat, placing the cushioned pads under your knees for comfort. Position a support block just outside each of your ankles.
2. Place your hands on your lower back, and on an inhale, lift your chest towards the ceiling to create an arch in your upper spine.
3. Reach back one hand at a time and place them on the support blocks, keeping your arms straight.
4. Actively press your hips forward so they stay aligned over your knees, deepening the stretch across your chest and thighs.
5. The knee pads protect your joints, while the blocks bring the floor closer, allowing you to experience the heart-opening benefits of Camel Pose safely.
Side Plank Pose (Vasisthasana) on Block
Intermediate
1. Begin in a Plank Pose with one hand centered on the support block for a stable foundation.
2. Shift your weight onto your supporting hand and roll your body open to the side, balancing on the outer edge of your bottom foot.
3. Press firmly into the block and actively lift your hips away from the floor, engaging your oblique muscles.
4. Create a single straight line from your head to your heels, placing your top hand on your hip or extending it skyward.
5. Using the block provides excellent wrist support and stability as you build strength in your arms and core.
Supported Kneeling Backbend (Gate Pose Variation)
Intermediate
1. Begin by kneeling on the cushioned pad with one leg while extending the other leg straight out to the side.
2. Place two support blocks on the mat behind you, within comfortable reach.
3. On an inhale, lift your chest high. On an exhale, reach back to place your hands securely on the blocks.
4. Press firmly into the blocks to help arch your upper back, open your chest, and send your hips slightly forward.
5. The knee pad provides crucial joint comfort, while the blocks offer stable support for your hands as you explore this deep stretch.
Crow Pose (Bakasana) on Blocks
Intermediate
1. Place two support blocks on your mat and come into a low squat behind them.
2. Plant your hands firmly on the blocks, spreading your fingers for stability, and rise onto the balls of your feet.
3. Place your knees high on the backs of your upper arms, creating a solid connection.
4. Lean forward, shifting your weight into your hands while keeping your gaze slightly ahead to maintain balance.
5. Lift one foot, then the other, off the floor, engaging your core. The blocks provide the height and wrist support to help you find your flight.
Upward Plank Pose (Purvottanasana) on Blocks
Intermediate
1. Sit with your legs extended and place two support blocks on the mat behind your hips.
2. Grip the blocks firmly and press into them to lift your hips high, pointing your toes forward.
3. Engage your glutes and hamstrings to create a straight, strong line from your heels to your shoulders.
4. Open your chest towards the ceiling and, if it’s comfortable for your neck, gently let your head fall back.
5. The blocks provide a supportive grip and extra elevation, allowing for a deeper stretch across the chest and shoulders.
Upward-Facing Dog (Urdhva Mukha Svanasana)
Intermediate
1. Begin by lying face down, placing the support blocks under your hands next to your lower ribs.
2. On an inhale, press firmly into the blocks to straighten your arms, lifting your entire torso and legs off the floor.
3. Roll your shoulders back and down to open your chest forward, and gently lift your gaze.
4. Keep your legs strong and active, with only your hands and the tops of your feet pressing into the mat.
5. Using the blocks provides extra height for a deeper backbend and maintains supportive alignment for the wrists.
Supported Camel Pose (Ustrasana Variation)
Intermediate
1. Begin by kneeling on your mat with the cushioned pads under your knees. Sit back on your heels and place a support block behind you.
2. On an inhale, lift and open your chest, beginning to arch your spine. Place your hands on the soles of your feet for support.
3. Continue to arch back with control, guiding the crown of your head to rest gently on the block.
4. Allow the block to fully support your head, relaxing your neck and throat as you breathe into the opening across your chest.
5. The knee pads provide comfort, while the block offers crucial head and neck support, enabling you to safely hold this deep, therapeutic backbend.
Supported Heron Pose (Krounchasana) on Block
Intermediate
1. Sit tall on a support block, bending one leg back so your foot is beside your hip (as in Hero Pose).
2. Grasp the sole of your other foot with both hands.
3. On an inhale, lengthen your spine, and on an exhale, press through your heel to extend the leg towards the ceiling.
4. Actively lift your chest and keep your spine straight, using your grip to help you sit upright.
5. Sitting on the block provides the elevation needed to keep your pelvis stable and makes this deep hamstring stretch more attainable.
Elevated Low Lunge (Anjaneyasana Variation)
Intermediate
1. Stack two support blocks at the front of your mat and carefully place your front foot on top of them.
2. Come into a low lunge by lowering your back knee to the floor, keeping your front knee over your ankle.
3. On an inhale, lift your torso upright and sweep your arms overhead, keeping your shoulders relaxed.
4. Allow your hips to sink forward and down, letting the elevation from the blocks intensify the stretch in your hip flexor.
5. Using the blocks under your front foot is an excellent way to dramatically deepen the stretch and increase hip flexibility.
Low Lunge Quad Stretch on Blocks
Intermediate
1. From a low lunge, place two stacked support blocks on the inside of your front foot.
2. Rest your hand on the blocks for stability and bend your back knee, lifting your foot toward your hip.
3. Reach back with your free hand to grasp your foot or ankle.
4. Gently pull your heel in towards your glute, controlling the depth of the stretch in your quadriceps.
5. The blocks provide the support needed to stay balanced and upright, allowing you to focus on the stretch without collapsing your chest.
Plank with Forward Block Reach
Intermediate
1. Start in a strong Plank Pose with your hands on the support blocks and your feet slightly wider than your hips for stability.
2. Press firmly into one block, engaging your core to keep your hips level.
3. Slowly lift your other hand, holding the second block, off the floor.
4. Extend your arm straight out in front of you, parallel to the mat, keeping your torso and hips from rotating.
5. This exercise uses one block for wrist support and the other as a weight to build exceptional core and shoulder stability.
Boat Pose (Navasana) with Block
Intermediate
1. Sit on your mat and place a support block between your thighs, just above the knees.
2. Lean back, keeping your spine long and your chest lifted, and lift your feet off the floor.
3. Find your balance on your sitting bones, forming a "V" shape with your torso and legs.
4. Actively squeeze the block to engage your inner thighs and deep core muscles, which will help you stay stable and strong.
5. Extend your arms forward parallel to the floor and hold, using the feedback from the block to maintain your form.
Supported One-Legged Bridge Pose
Intermediate
1. Lie on your back and lift your hips, sliding a support block under your sacrum (the flat part of your lower back).
2. Allow your pelvis to rest fully on the block, with your arms relaxed by your sides.
3. Engage your core, then draw one knee to your chest and extend the leg straight up to the ceiling.
4. Press firmly through the foot that is on the floor to keep your hips stable and level on the block.
5. The block provides a secure base for your hips, allowing you to focus on building strength and stability, one leg at a time.
Locust Pose (Salabhasana) with Block
Intermediate
1. Lie on your stomach, holding a support block with both hands and extending your arms forward.
2. On an inhale, engage your back muscles to lift your chest, arms, and legs off the floor.
3. Keep your neck long, with your gaze slightly forward and down, as you reach the block away from you.
4. Squeeze your glutes and inner thighs to lift your legs higher, keeping them straight and active.
5. Holding the block adds a challenge that helps to build significant strength in the shoulders and upper back.
Shoulder Press Prep (Bhujapidasana Prep) on Block
Intermediate
1. Place two support blocks on your mat and stand on them with your feet slightly wider than your hips.
2. Sink down into a deep squat, allowing the blocks to give you the height to drop your hips low.
3. Lean forward and snuggle your shoulders behind your knees, getting your thighs high up on your upper arms.
4. Plant your hands on the mat, ready to take your weight, and cross one ankle over the other.
5. Using blocks under your feet creates the essential space needed to position your body for this challenging arm balance.
Advanced
Side Plank with Leg Extension (Vasisthasana Variation)
Advanced
1. Establish a strong Side Plank pose with your supporting hand placed firmly on the block.
2. Engage your core, bend your top knee toward your chest, and take hold of your big toe with your top two fingers and thumb.
3. Press down firmly through the block to lift your hips high, creating space to extend your top leg.
4. On an exhale, extend your top leg straight up towards the ceiling, opening your chest to the side.
5. In this advanced posture, the block provides an essential stable base and wrist support, allowing you to focus on balance and extension.
Flying Splits Pose (Eka Pada Koundinyasana II) on Blocks
Advanced
1. From a low lunge, place two support blocks inside your front foot and snuggle your shoulder under the front thigh.
2. Plant your hands firmly on the blocks, shoulder-width apart, creating a stable foundation.
3. Bend your elbows straight back (like Chaturanga arms) to create a shelf for your body.
4. Lean your weight forward into your hands and engage your core to lift both legs, extending one leg forward and the other straight back.
5. The blocks provide crucial elevation and wrist support, giving you the space and stability needed to take flight in this powerful pose.
L-Sit (Brahmacharyasana) on Blocks
Advanced
1. Sit on your mat with legs extended and place a support block on each side of your hips.
2. Press your hands firmly into the blocks, engage your shoulders, and straighten your arms to lift your hips off the floor.
3. With immense core and hip flexor strength, pull your straight legs up until they are parallel to the mat.
4. Hold the "L" shape by keeping your shoulders depressed (pushed down) and your arms locked straight.
5. In this ultimate test of strength, the blocks provide the critical elevation and wrist support needed to lift your entire body off the ground.
Scale Pose (Tolasana) on Blocks
Advanced
1. Sit comfortably on your mat with your legs in a cross-legged or half-lotus position, placing a support block on either side of your hips.
2. Plant your hands firmly on the blocks, engaging your arms and shoulders.
3. On an exhale, press down powerfully through your hands, engage your deep core muscles, and lift your entire lower body off the mat.
4. Keep your shoulders pressing down away from your ears and draw your knees in and up towards your chest to maintain height.
5. The blocks provide the essential elevation and stable wrist support needed to lift off the ground in this powerful posture.
Firefly Pose (Tittibhasana) on Blocks
Advanced
1. From a low squat, place your support blocks on the mat just behind your heels.
2. Snuggle your shoulders behind your knees and place your hands firmly onto the blocks, creating a stable base.
3. Shift your weight back into your hands, sitting your hips onto the shelf created by your upper arms until your feet become light.
4. Engage your core, press into the blocks to lift your hips, and begin to straighten your legs out in front of you.
5. The blocks provide the critical lift and wrist support needed to create clearance from the floor and find the balance point in this advanced posture.
Supported Splits (Hanumanasana) on Block
Advanced
1. From a low lunge, place a support block under the hip of your front leg.
2. Begin to slide your front heel forward and your back leg backward, lowering your hips toward the block.
3. Allow the block to support your weight, keeping your hips level and square to the front of the mat.
4. Keep your front foot flexed and your back leg active as you breathe into this deep hamstring and hip-flexor stretch.
5. The block provides crucial support, allowing you to safely and gradually work toward your full flexibility potential in this challenging pose.
Wheel Pose (Urdhva Dhanurasana) on Blocks
Advanced
1. Lie on your back with your knees bent. Place a support block next to each ear.
2. Plant your hands firmly on the blocks with your fingertips pointing toward your shoulders.
3. On an inhale, press into your feet and hands to lift your hips and chest, coming first to the crown of your head.
4. Push down strongly through your arms and legs to lift your head completely off the floor, creating a deep arch in your spine.
5. Using blocks provides essential wrist support and reduces the distance to the floor, making this peak backbend safer and more accessible.
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