8 Yoga Poses With a Block for Beginners

Table of Contents

• Introduction
• 8 Yoga Poses with a Block - Beginners Should Try
• Benefits of Using a Yoga Block for Beginners
• Conclusion

I still remember how awkward some yoga poses can feel when you are just starting out. You look at someone reaching their hands effortlessly towards the floor and wonder, “How are they doing that?” Meanwhile, you are trying to keep your balance, straighten your legs, and figure out where your hands are even supposed to go.

That is one reason a yoga block can be such a useful part of a practice. It gives you a little more room to understand the pose without constantly worrying about whether you can reach the floor or hold the position perfectly. You can pay more attention to your breathing, alignment and how the movement feels in your body.

You do not need a whole collection of props to begin. Even one block can be used in standing poses, forward folds, seated positions and gentle backbends. If you have recently bought a block or have one sitting at home and are not quite sure what to do with it, these 8 Yoga Poses with a Block are a good place to start.

8 Yoga Poses with a Block - Beginners Should Try

1. Trikonasana (Triangle Pose)

Triangle Pose involves reaching one hand towards the floor while extending the other arm upwards. If reaching the floor feels uncomfortable, placing a block beside the front foot gives your hand a higher surface to rest on.

Steps:

1. Begin by standing at the top of your yoga mat with your feet hip-width apart and parallel to each other.
2. Place a yoga block at the front of your mat.
3. Step your feet wide apart, about 3 to 4 feet, depending on your flexibility and comfort level.
4. Turn your left foot outside and your right foot in front.
5. Engage your thigh muscles to stabilize your standing leg and support the weight of your body.
6. Place a yoga block under your left hand for support.
7. Raise both the hands parallel to your shoulders.
8. Now exhaling bend towards your left foot with your left-hand. Extend your right arm overhead.
9. Hold the pose for 30-40 seconds, breathing deeply and maintaining steady balance.
10. Now to release the pose, press firmly your back foot and use the strength of your core to lift your upper body back to an upright position.
11. Gently come out of the pose and repeat the same with other side.

2. Ardha Chandrasana (Half Moon Pose)

Half Moon Pose combines balance, strength and coordination. A block can be particularly helpful here because it gives your supporting hand a steady place to rest.

Steps:

1. Stand at the top of your mat with your feet hip-width apart and your arms relaxed at your sides.
2. Step your right foot back, keeping it about 3-4 feet behind your left foot.
3. Turn your right foot out to about a 45-degree angle and keep your left foot pointing forward.
4. Bend your right knee, stacking it directly over your left ankle.
5. Extend your arms out parallel to the floor, reaching actively in opposite directions.
6. Hold one end of the wall rope in your right hand.
7. Lift your right foot off the ground, balancing on your left foot.
8. As you start to lean forward, use the rope for support by gently pulling on it with your right hand.
9. Begin to shift your weight onto your left foot.
10. Slowly lift your right leg behind you, keeping it parallel to the ground.
11. Reach your right arm up towards the ceiling, opening your chest towards the right side.
12. Place the brick under your left hand for additional support.
13. Hold the pose for 5-10 breaths, or if it feels comfortable.
14. To release, gently lower your right leg back to the ground and come back.
15. Repeat the pose on the opposite side.

3. Parivritta Parshvakonasana (Revolved Side Angle Pose)

This pose works through the legs, hips and sides of the body. A block allows you to keep your lower hand supported while maintaining length through the torso.

Steps:

1. Place the yoga chair on your mat so that it is stable.
2. Position the yoga block within reach of where your hand will be during the pose.
3. Stand in Tadasana (Mountain Pose) facing the chair.
4. Step your feet wide apart about 3-4 feet, turning your right foot out in 90 degrees and your left foot slightly in.
5. Bend your right knee to a 90-degree angle and place it on the seat of the chair, ensuring that your knee is directly above your ankle. Your thigh should be parallel to the floor.
6. Keep your left leg straight and strong, pressing the outer edge of your left foot into the mat.
7. Inhale and extend your arms out to the sides at shoulder height, parallel to the floor, with your palms facing down.
8. Exhale and hinge at your hips, bringing your right hand to rest on the brick kept on the floor for extra height and left hand above the head fingers pointing out.
9. Your hand should be directly under your shoulder.
10. Lengthen your spine with an inhale and with an exhale, twist your torso to the right.
11. Bring your left hand to your left hip or extend it up towards the ceiling.
12. Turn your head to look up at your top hand or keep your gaze forward or down if it's more comfortable for your neck. Keep your core engaged to support the twist and protect your lower back.
13. Hold the pose for several breaths, maintaining the twist and the length in your spine.
14. Repeat the pose on the other side.

4. Ardha Uttanasana (Half Forward Fold)

If your hands do not comfortably reach the floor, blocks can help you practise the long, flat-back position without rounding your spine.

Steps:

1. Begin by standing on the yoga mat with your feet hip-width apart and parallel to each other.
2. Place a Yoga Brick in front of you, parallel to the long edge of your mat.
3. Ground down through the four corners of your feet, pressing evenly into the mat.
4. On an exhalation, hinge forward at your hips, leading with your chest and keeping your spine long.
5. As you bend forward place your hands on the yoga brick, allowing them to support your upper body.
6. Draw your navel toward your spine to engage your core muscles and support your lower back.
7. Hold the pose for 30 seconds to 50 Seconds or longer, depending on your comfort level and flexibility.
8. Slowly bring your head up in line with your hands. Gradually come up and release the pose by bringing hands beside the body.

5. Bhujangasana (Cobra Pose)

This pose gently strengthens the back while opening the chest and shoulders. For beginners, it can be a comfortable way to explore backbending while learning to keep the movement controlled and supported.

Steps:

1. Lie on your stomach with legs extended and palms placed under your shoulders.
2. Press into your hands on the yoga blocks and lift your chest off the ground, keeping elbows slightly bent.
3. Keep a folded yoga blanket under your pelvic region for additional support.
4. Hold for 20-30 seconds while breathing deeply.
5. Lower back down and repeat twice.

6. Setu Bandhasana (Bridge Pose)

A block can be used for a supported version of Bridge Pose. Instead of actively holding the hips up, the block allows you to experience the position in a more relaxed way.

Steps:

1. Gently lie down on your back and then lift your back and gently keep the block below your back.
2. Ensure that your arms are resting on the floor with your palms facing up.
3. Keep your knees aligned with your ankles and parallel to each other.
4. Roll your shoulders back and down to broaden your chest and open your heart.
5. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
6. Now lift yourself up.

7. Tadasana (Mountain Pose)

Tadasana is a foundational standing pose that helps improve posture, balance, and body awareness. It teaches you to ground through your feet while lengthening the spine and maintaining a steady, upright position.

Steps:

1. Begin by standing at the top of your yoga mat with your feet hip-width apart and parallel to each other.
2. You can place a yoga block between your thighs to engage the inner thighs and promote alignment.
3. Root down through your feet, spreading your toes and distributing your weight evenly across all four corners of each foot.
4. Engage your leg muscles by lifting your kneecaps and firming your thighs.
5. Lengthen your spine upward.
6. Keep your chin parallel to the floor and your gaze straight ahead, with your ears aligned over your shoulders.
7. Relax your facial muscles and soften your jaw.
8. Hold Tadasana for 5-10 breaths or longer, maintaining awareness of your alignment and breath throughout the pose.
9. Gently release the pose.

8. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Adho Mukha Svanasana is a familiar yoga pose that stretches the hamstrings, calves, shoulders, and back. Using blocks under the hands can make the pose more accessible while helping you maintain length through the spine.

Steps:

1. Begin in a tabletop position with hands under shoulders and knees under hips.
2. Take two yoga blocks, keep your palms on it for support, tuck your toes, and lift your hips toward the ceiling.
3. Try to keep your legs straight while keeping a slight bend in the knees if needed.
4. Place yoga block below your head for the support.
5. Gently press your heels toward the mat without forcing them.
6. Keep your arms straight, shoulders away from ears, and engage your core.
7. Stay for a few breaths, keeping a steady and even inhale-exhale.
8. Lower your knees back to the mat to exit the pose.

These yoga block exercises can be adjusted according to your comfort and experience. The goal is not to use the block simply because you are a beginner. It can help you explore a pose with more awareness and control.

Benefits of Using a Yoga Block for Beginners

Yoga Poses with a Block can become a valuable part of your regular practice, not just something you turn to when a pose feels challenging.

Some of the benefits include:

1. Better balance: In standing poses, a block can give you a steady point of contact while you work on your balance.
2. Improved body awareness: Having a clear point of contact can help you notice how your body is positioned.
3. More comfortable practice: A block can reduce unnecessary reaching or straining in certain positions.
4. Gradual progression: You can change the height or position of the block as your practice develops.
5. Greater confidence: Familiarising yourself with props can make new poses feel less intimidating.
6. More variations: A single block can be used in many ways, allowing you to explore different versions of familiar poses.

It is also worth remembering that using a prop does not mean you are doing a pose incorrectly. Yoga blocks are used by practitioners at different levels because they can help create more awareness and precision in a practice.

Conclusion

Starting yoga does not mean being able to touch your toes, balance perfectly or recreate every pose you see online. Everyone's body has a different starting point, and learning to work with that is part of the practice.

A yoga block can help you explore poses at your own pace while paying attention to your breath, posture and movement. From Trikonasana and Ardha Chandrasana to Setu Bandhasana, there are plenty of ways to bring a block into your practice.

If you are new to yoga, start with a few poses that feel comfortable rather than trying all 8 at once. With regular practice, you may find that your confidence grows along with your understanding of each pose.

These Yoga Poses with a Block can become a valuable part of your regular practice, not just something you turn to when a pose feels challenging. are a simple way to begin exploring what a yoga prop can add to your practice, without feeling like you need to master everything on the first day.