Yoga Blocks: When to Use One, Two, or None

Do you use 1 or 2 yoga blocks?

The choice between using one or two yoga blocks is highly dependent on the specific yoga pose, an individual's unique anatomy and flexibility, and the desired outcome—whether it's to provide stability, deepen a stretch, or offer support.

The Fundamental Role of Yoga Blocks

Yoga blocks are versatile props designed to extend the reach of your limbs, provide support, and enhance alignment in various postures. From a biomechanical perspective, they help to:

• Bridge the Gap: They bring the ground closer, making poses accessible to individuals with limited flexibility, preventing overstretching and promoting proper form.
• Enhance Stability: By providing a solid foundation, blocks can improve balance and reduce strain on joints, particularly in standing or balancing poses.
• Deepen Stretches: Paradoxically, by offering support, blocks can allow the body to relax more fully into a stretch, facilitating greater range of motion over time.
• Improve Alignment: They can assist in maintaining correct anatomical positioning, which is crucial for maximizing the benefits of a pose and preventing injury.
• Facilitate Restorative Practices: In passive poses, blocks provide comfortable support, allowing muscles to release and the nervous system to calm.

When to Strategically Employ One Yoga Block

Using a single yoga block is common when you need targeted support, an extension for one side of the body, or a specific elevation.

• Single-Sided Support or Extension:
  • Triangle Pose (Trikonasana): A block under the lower hand brings the floor closer, preventing rounding of the spine and allowing for better chest opening.
  • Half Moon Pose (Ardha Chandrasana): Placing a block under the supporting hand provides stability and lift, making the pose more accessible while maintaining hip and shoulder alignment.
  • Standing Splits (Urdhva Prasarita Eka Padanasana): A block under the hands helps balance and supports the torso, enabling a deeper leg lift.
• Targeted Elevation or Proprioceptive Feedback:
  • Seated Forward Fold (Paschimottanasana): Placing a block under the sitting bones (ischial tuberosities) can tilt the pelvis anteriorly, making it easier to hinge from the hips rather than rounding the lower back.
  • Bridge Pose (Setu Bandhasana): A block placed horizontally or vertically under the sacrum offers restorative support, allowing the hips to remain elevated without muscular effort.
• Unilateral Balance or Challenge:
  • Tree Pose (Vrksasana): Placing the standing foot on a block can increase the challenge to balance and ankle stability.

When to Thoughtfully Utilize Two Yoga Blocks

Two yoga blocks are typically used for bilateral support, to create a wider or higher base, or to ensure symmetry in a pose.

• Bilateral Support for Upper Limbs:
  • Downward-Facing Dog (Adho Mukha Svanasana): Placing a block under each hand can alleviate wrist pressure and help individuals with tight hamstrings or shoulders to lengthen the spine more effectively.
  • Plank Pose (Phalakasana) / Push-ups: Blocks under each hand can elevate the torso, reducing the intensity or allowing for a deeper range of motion in push-ups.
• Symmetrical Elevation for Lower Limbs or Torso:
  • Seated Poses (e.g., Sukhasana, Padmasana): Placing a block under each sitting bone can help level the pelvis and provide comfortable support for prolonged sitting, especially for those with tight hips.
  • Supported Backbends (e.g., Supported Fish Pose - Matsyasana): One block can support the head, and another can support the upper back (thoracic spine), promoting a gentle, restorative chest opening.
• Creating a Wider or Higher Base:
  • Wide-Legged Forward Fold (Prasarita Padottanasana): Blocks under each hand can provide the necessary height to maintain a flat back and hinge from the hips, rather than straining the hamstrings.
  • Inversions (e.g., Handstand Prep): Stacking two blocks under each hand can provide a higher, more stable platform for practicing inversions against a wall, reducing the distance to the floor.
• Restorative Practices:
  • Supported Supine Bound Angle Pose (Supta Baddha Konasana): Blocks can be placed under each knee or thigh to support the legs, allowing the inner thighs and groins to release gently.

Factors Influencing Your Choice

The decision to use one or two blocks is not arbitrary but informed by several key considerations:

• Pose Objective: Is the goal to deepen a stretch, provide support, improve alignment, or build strength?
• Individual Flexibility and Range of Motion: Someone with very tight hamstrings might need two blocks under their hands in a forward fold, while someone more flexible might not need any, or just one for a specific alignment cue.
• Anatomical Variations: Differences in limb length, torso length, or joint structure can dictate the need for props.
• Desired Intensity: Blocks can either reduce intensity (by bringing the ground closer) or increase it (by creating a higher challenge for balance or strength).
• Safety and Comfort: Always prioritize stable and comfortable support over forcing a pose. If a pose feels unstable or causes pain, adjust your use of blocks.

General Guidelines and Expert Advice

As an Expert Fitness Educator, I advocate for an informed and explorative approach to using yoga blocks:

• Listen to Your Body: Your body is the ultimate guide. If a posture feels strained or uncomfortable without a block, try one. If it feels better with two, use two.
• Experiment with Height: Most blocks have three different heights. Experiment to find the optimal height for each pose and your body.
• Use Blocks to Facilitate, Not Force: The purpose of a block is to make a pose more accessible or beneficial, not to push you beyond your safe limits.
• Start with More Support: If unsure, begin with more support (e.g., two blocks or a higher setting) and gradually reduce it as your flexibility and strength improve.
• Consult a Qualified Instructor: For personalized guidance on prop usage, especially for complex poses or specific physical limitations, seek advice from a certified yoga instructor or physical therapist.

In conclusion, there is no single "correct" answer to whether you use one or two yoga blocks. The intelligent and mindful application of these props, tailored to your individual needs and the demands of the posture, is key to unlocking a safer, more effective, and more enjoyable yoga practice.