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Vinyasa-8 Ways to Use your Yoga Block

Vinyasa 8 Ways-to use your Yoga Block

This article first appeared in Australian Yoga LIFE Magazine in December 2017 issue and is reproduced here with the kind permission of AYL

Using a foam yoga block for a practice or class can be fun- and can increase our focus, stability and strength, as well as shedding new light on our alignment in some important yoga asanas.

1. Seated Shoulder and Chest warm up with Block.

a. Sit in a comfortable position, in which the spine has its natural curves. Place your block width ways between the flats of your palms, and your arms out straight in front. Inhale, as you raise the arms forwards and up beside the ears.

Seated Shoulder and Chest warm up with Block

1.a Seated Shoulder and Chest Warm Up with Block

b. Exhale, as you bend the elbows as far out to the sides as comfortable. Let the block touch the top of the head. Then inhale and again straighten the arms upright to raise the block.

Exhale as you bend the elbows

1.b Seated Shoulder and Chest Warm Up with Block

This is one round. Complete 5 rounds. (Note-this practice can also be done from Tadasana).

2. Trikonasana (Triangle Pose) with a Block

Place the block near the right foot. Inhale the arms out to shoulder height. Exhale, extend to the right. Place the right hand onto the top of the block. Inhale turning the left chest upwards, and raise the left arm.

After 5-10 slow breaths, repeat for the other side.

2. Trikonasana with Block

3. Parivrrta Trikonasana (Revolved Triangle Pose) with a Block

Step the left foot back. Inhale raise the arms. Exhale, fold forward half way. Place the left palm on the top of the block. Inhale and turn the right chest and shoulder upwards. If comfortable, raise the right arm.

After 5-10 slow breaths, repeat for the other side.

Parivrtta Trikonasana with Block

3. Parivrtta-Trikonasana-with-Block

4. Parsvakonasana (Extended side angle pose) with a Block

Inhale arms to shoulder height and bend the right knee. Exhale right elbow to thigh. Then take the right hand onto the top of the block. Inhale and raise the left arm. Exhale as you take the arm closer to the left ear.

After 5-10 slow breaths, repeat other side.

Rest.

Parsvakonasana with Block

4. Parsvakonasana-with-Block

5. Uttanpadasana (Double leg raises) with Block

a. Lie down on the mat with knees bent. Place the block lengthways between the thighs. Lift the feet from the floor until they are at knee height. Squeeze the block. Inhale…

5a. Uttanpadasana with Block

b. As you exhale, draw the lower abdomen smoothly in and up, and lower the legs, moving from the hips. Only lower the legs as far as you can with no strain, and without increasing the lumbar arch. Continue to squeeze the block.

Uttanpadasana with Block

5b. Uttanpadasana with Block

Complete 5-10 rounds depending on strength.

6. Setu Bandha Sarvangasana (Bridge pose) with a Block

a. Position the block with its medium width between the thighs. Take the arms down beside the torso, palms down. Squeeze the block.

6a. Setu Bandha with Block

b. Inhale as you raise the arms and the hips. Exhale as you lower the arms and the hips. Keep squeezing the block.

6b. Setu Bandha with Block

This is one round. Complete 5 rounds.

7. Supported Setu Bandha Sarvangasana (Bridge pose) with a Block

Place the block lengthways on your mat. Sit on the bolster and lower yourself onto the elbows. Position the block between the shoulder blades. Make sure the head is supported. You should feel the shoulder blades ‘wing’ over the edges of the block.

Stay here if comfortable for 5 minutes or more.

7. Supported Setu Bandha with Block

8. Apanasana (Wind Relieving Pose)

Lift the feet from the floor and place the palms onto the knees.

a. Start with the arms straight. Inhale.

8a. Apanasana

b. Exhale as you bend the arms and bring the thighs in towards the abdomen. It is not important to feel any stretch.

This is one round. Complete 5 rounds.

8b Apanasana

8b. Apanasana

9. Paschimottansana (Seated Forward Bend) with a Block

Start in Dandasana (staff pose). Have the block between the shins. Inhale as you lift the heart space. Exhale as you fold. Place the forehead onto the block if comfortable.

Stay in the pose for 5 minutes or more if comfortable.

Paschimottanasana

9. Paschimottanasana

10. Savasana (Relaxation)

Lie down. Use whatever props are needed to keep the body warm and comfortable, with the whole spine in one line including the neck. Cover the eyes if desired. Relax.

Stay in the pose for 5-10 minutes.

10. Savasana

 

Warming Winter Practice!Warming Winter Practice!
Working with Sacroiliac Dysfunction in Yoga Practice

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Flo Fenton is a senior yoga teacher and registered yoga therapist, based in Byron Bay NSW Australia. She is a major and consistent contributor to Australian Yoga Life Magazine. Flo's focus is on finding our natural ease within the postures, and on cultivating an ever deepening awareness of the relationship between the body, the breath, and our state of mind. 'Paring back' each pose and starting always from a point of full awareness of the essential foundation of each posture, we build awareness of where we can remain with comfort in each pose, through the medium of graceful, flowing sequences in synchrony with the breath. Her style is both meditative and enlivening, balancing the active and the passive sides of our nature. As we focus within, developing the capacity to witness ourselves, the sessions themselves become a form of Yoga Therapy, which flows out into our lives beyond the class-room.