Use and Benefits of 3 Commonly Used Props- Blocks, Strap, Bolster
Myth:Yoga Props are for beginners.
Fact: Everyone, regardless of flexibility, balance, strength and years of experience, can benefit from the proper use of props.
Many clients, especially beginners, assume that yoga props (i.e. blocks, straps, bolsters, etc.) are used to help beginners who think they can’t do certain poses in the “right way”. I am here to tell you that props are for ALL and benefit ALL yoga practitioners. If you attend any of my classes, you know I always prompt and urge you to “listen to your body, do what feels good, and do what your body needs.” Yoga props are the perfect tool to help serve you as you learn, deepen and extend your poses and practice.
The three most commonly used props are blocks, strap(s), and bolsters. The use of these props will assist you in deepening your poses while reducing risk of injury, and they enable you to customize poses for your particular body shape and physical ability. A sound use of props will help increase your flexibility and strength. Using yoga props is about gaining accessibility during your practice. Props allow you to do what your body needs, to do what feels good to your body, and they literally “connect” you with the earth so that you can get the most out of each pose and your overall practice.
The three most commonly used props are block(s), strap(s), and bolster(s). Using these props in an appropriate manner will lead to a creation of more space in the body and more openness in your poses.
Block(s)- I recommend you buy a set of 2 blocks
Can be made of wood, cork, or foam
Position them on the ground at a variety of heights depending on pose and need
Help deepen poses; encourage proper alignment; provide support; encourage activation of muscles
Literally brings the earth/floor up to the hands of less flexible practitioners (eg. can’t touch floor in forward fold, need support in triangle, headrest in savassanal; supports hips in bridge pose; the list goes on and on).
Strap(s)- one is probably sufficient, but that’s up to you
Essentially make your arms and legs longer
Activates muscles on the back side of lower body (hamstrings, calves)
Avoid straining, pulling, stretching- reduces risk of injury
**You can purchase these items on Amazon as a set (2 yoga blocks and 1 strap) for around $20.** (link included)
Bolster(s)- I only use one, more than one is needed for restorative types of yoga
One of best options for extra support
Provide support for body during restorative and yin poses (poses held for several minutes)
Great use during savasana at end of class
Used to provide extra support and comfort during meditation
When used in seated position promotes hip opening
When seated raises hips above knees to reduce tension
Promotes tight, stiff muscles to relax
**You can purchase a bolster on Amazon- there are numerous styles, but I recommend a rectangular size 25X12 costs around $40, but prices vary depending on style, etc. (link included)
In addition to the vast array of uses and benefits mentioned above, props also encourage and build muscle memory for proper alignment. Good alignment teaches your body to know what it feels like to be in a pose correctly. Your yoga practice is unique to you and will vary from day to day. There is a reason it is called “practice”; one can never attain perfection in the world of yoga; after all, we are human beings. Good alignment however is important to practice and continually work on so that your body receives the full benefits of the poses/postures. When you practice good alignment, you are building strength without straining.
There is a misconception that the wild, crazy beautiful poses we see in magazines and on social media is the “norm” for a yoga practice. Let me assure you, that is not the case! Practitioners doing those advanced poses have likely been practicing for years and I guarantee they have used props along the way.
While props are most often associated with modifying poses or making poses more accessible, they can be used to intensify poses as well (eg. place block between knees in bridge or chair pose to more actively engage inner thighs, or use a strap to discover a deeper stretch in forward folds and/or binds).
I hope you find this information regarding props helpful. And remember, there is no comparison in yoga. There is no perfection in yoga. There is no judgment in yoga. There are always other levels, styles, and poses to explore, so none of us ever really “complete” a pose. Props help you safely engage in your practice, and they allow you to enhance your practice to build a stronger body and mind.
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