Often when we go to a yoga class there can be option for props throughout. While this is great, sometimes we're not always told how to use these props and what the benefits are. So let's demystify the use of props and get into the nitty gritty of this great addition to any yoga practice.
Yoga Blocks:
One of the most common props you may come across is the yoga block/brick. Usually made of hard foam or cork, sometimes even wood, the yoga block is a useful tool designed to bring the mat up to meet you. Versatile and sturdy this prop is excellent for ensuring comfort and healthy alignment while practicing yoga. Examples of when and how to use this include:
Uttanasana/Deep Forward Fold - Place the block(s) underneath the hands as you hinge forward from the hips. Allowing you to bring some weight into the hands, relieving pressure on the backs of the legs and back muscles. It also allows for another balance point in this posture.
Supta Badha Konasana/Reclined Bound Angle Pose - Place the blocks underneath the knees to provide support to the fragile area. Soles of the feet together with knees open wide is a wonderful hip stretch but can place a lot of tension and stress on the knee joints if not properly supported. Blocks underneath the knees lessen this stress and allow for a more restful pose.
Blankets:
As a big fan of all things comfy and cosy the humble blanket is by far my favourite prop. Blankets are even essential while practicing restorative yoga. Holding poses for a long time and entering a deep state of rest causes the body temperature to drop, meaning props such as blankets are paramount in keeping the body warm and reducing risk of injury. Blankets can also be used a an added layer of comfort for poses such as low lunge (place beneath the knee to cushion), yogi squat (place beneath the heels for stability and grounding), as well as a replacement bolster. A great aspect of having a blanket handy while practicing yoga is the versatility of it. Need a makeshift bolster? Roll up the blanket and use that. Perhaps some cushioning beneath the shoulders/upper back in a deep back flexion such as plough pose? Fold the blanket and place beneath the upper back, allowing the head to rest on the mat.
Yoga Strap:
A yoga strap is a wonderful prop, easily substituted with a dressing gown belt, that helps provide support as well as a gateway into certain poses. While sitting in cobblers pose, the belt can be wrapped around the knees while going behind the back to provide the same support as a yoga block beneath the knees would. A yoga belt is also particularly useful in forward folds, wrapping the belt around the foot and using the belt to extend the reach of the arm. In backbends such as bow pose this can help newcomers, or those that find this pose particularly inaccessible, come into this pose. Again by using the belt to extend the connection between hands and feet, practitioners can enter bow pose with less risk of injury or disappointment.
Bolsters:
A yoga bolster is great in supporting you as a practitioner as well as being used as a tool in order to experience a pose. Bolsters can easily be replaced with the pillows you use for sleep, or any cushions you have laying about the house. Not only are they a comfy and cosy addition to any practice (hello bolster under the knees in savasana!) but can aid in actually bringing a pose into fruition. Supported fish pose and supta badha konasana are prime examples of this. By bringing a bolster under the back we lift the chest, opening up through the heart and shoulders, as well as extended the spine backwards. Lying in these poses for 10-20 minutes can be a super effective, low effort way to counteract any rounding in the shoulders through sitting at a desk or scrolling on your phone.
Yoga Wedge:
You may not have heard about the yoga wedge, in fact I've only ever seen them used on instagram not in real life. But as elusive as they may be they are out there and can be easily replicated by folded blankets/towels or even the yoga mat you practice on. Yoga wedges are designed to provide support to sensitive areas of the body such as the wrists and ankles. Newcomers to the practice may notice aching and even pain in the wrists, this is perfectly normal as you begin your yoga journey, after all we have not much opportunity to weight bare through our hands in day to day life. It's a big adjustment! by popping a yoga wedge or folded towel underneath each wrist in poses such as table top, plank, and downward facing dog; we help ease the amount of pressure taken on by the wrist in these poses. The same goes for popping a wedge or alternative under the heels in poses where the heels are aiming for grounding down through the earth. Whether that's in yogi squat or downward facing dog. This can help with easing pressure in the achilles heel, providing a further balance point, or giving a point of contact with which to 'ground down' energetically through the heels.
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