Yoga block for beginners: benefits and uses

Yoga is what everyone is talking about! You can do yoga because your favorite celebrity practices it or you want to improve your health. Despite the reason, it is an ancient practice that promotes flexibility, strength, as well as mindfulness. If you find the pose challenging, you can use props for different asanas. One such props are yoga block for beginners. These can help you refine your practice. Rectangular aids made of materials such as foam, cork, or wood will help with proper alignment and reduce the risk of injury. These props can provide stability, support and balance during your yoga classes.

What are the benefits of using yoga blocks for beginners?

You can support the body when posing yoga blocks. They can help people engage in pose that will be more difficult otherwise according to published research Alternative treatment in health and medicine In 2021. There are some benefits of using yoga blocks for beginners here:

1. Increases flexibility

For beginners, yoga blocks are perfect for increasing flexibility. They can help you detect deep variations of your pose. Yoga experts say, “By providing support, yoga blocks can make more attainable for beginners, which can lead to significant improvement in flexibility over time.” Phenil priest,

2. Helps to target specific muscle groups

Use yoga blocks for beginners, as they can help separate special muscle groups. “For example, keep one of the colored blocks under your triads in Sahayak Sethu Bindasana or supported Bridge pose While confusing your hip flexors, you can help open your chest and shoulders, ”experts say.

3. Increases alignment and stability

It is important to obtain proper alignment while doing any yoga posture. Use yoga blocks for beginners, as they can help in search and maintain the correct alignment. “This increases stability in turn and reduces the risk of injury,” the experts say.

4. Can reduce back pain

Keeping our seating jobs in mind, it is no surprise that many people have back pain. Published in a 2023 study, Clinical medicine journalIt is shown that up to 84 percent of the normal population will have an episode of lower back pain during their lifetime. “The inclusion of yoga blocks for beginners in seated or restorative pose can promote proper spinal alignment and reduce back pain.”

5. Can reduce tightness in hips

Sitting for a long time not only causes back pain, but can also cause hip hardness. During a study of 2021, published in Musculoskeletal science and practiceLong -term sitting was found to be one of the main causes of hip hardness and pain. Use yoga blocks for beginners, as they are effective in reducing tightness in specific areas such as hip. “The hips often experience hardness, and using the block can provide their release facility,” says Purohit.

How to use yoga blocks for beginners?

Here some postures are using yoga blocks for beginners:

1. Triangle pose (trichonasana)

• Stand with your feet, beating your right leg outward.
• Expand your arms parallel to the ground.
• Bend at your waist because you move your right hand towards the ground.
• Status of a yoga block for the beginning under your right hand for additional support.
• Raise your left hand and look at the roof.
• Maintain this posture for about 30 seconds and then change the sides.

2. Crow Pose (Kakasana)

• Set two yoga blocks under your feet and reduce your body into a squat.
• Place your hands on the mat with shoulder width.
• Attach your core and move your hips slightly upwards.
• Shift your weight further while lifting your feet from the blocks.
• Balance on your hands with your knees resting on your upper arms.
• Hold the position for 15 to 30 seconds.

3. Bound Angle Pose (Badh Konasana)

• Sit on the mat and bring the soles of your feet together.
• Allow your knees to fall open naturally.
• Status of a block below each knee for support.
• Keep your spine straight and relax your shoulders.
• Hold the posture for 1 to 2 minutes.

4. Takht Pose (Palakasana)

• To PlateSeparate two blocks under your hands with shoulder-width.
• Step back to make your feet a straight line from your head to your heel.
• Activate your main muscles by increasing your arms.
• Maintain the currency for 30 seconds, and make sure you breathe continuously throughout the posture.

5. Wheel pose

• Lie on your back with your knees and kept the legs separated from the hip-width.
• Place a block under one hand before lifting in the posture.
• Press down through your hands and feet to raise your body in an arch.
• Keep your elbow straight and keep your chest open.
• Gently hold the position for 10 to 20 seconds before going back down.

6. Cursor pose (uttasana)

• Stand with the hip-width of your feet.
• Insert a yoga block between your thighs.
• Fold your knees and reduce it in a squat.
• Keep your chest elevated and increase the weapon overhead.
• Gently squeeze the block and hold for 30 seconds.

7. Fish pose

• Lie on your back, by placing a block under your upper back.
• Let your head relax back, increasing your neck.
• Extend your hands and legs outward.
• Grab the condition while taking a deep breath for 30 seconds.

8. Pigeon currency

• To PigeonStart in a lower lime with your right knee.
• Shift your right calf towards the front side of the mat.
• Status a block under your back thigh for additional support.
• Maintain an elevated chest and focus on deep breathing.
• Catch the posture for 30 seconds before switching in the opposite direction.

9. Lo Lanj (Anjaneyana)

• Put your right leg forward in a rhetoric.
• Place a block under your left thigh for support.
• Keep resting your hands on your knees or expand the overhead.
• Hold the position for 30 seconds, then switch to the sides.

10. Facing the bottom (Ado Mukha Sansana)

• Set two blocks under your hands on your lowest setting.
• Step back into the dog downwards, raising your hips.
• Make sure your spine is long and your heel is pressing down.
• Maintain posture for 30 seconds while practicing deep breathing.

11. Cobra Pose (Bhujangasana)

• To perform Cobra poseLie up to your feet
• Status of two blocks under your hands.
• Press into yoga blocks for beginners to elevate your chest.
• Keep your elbow slightly bent and relax the shoulders.
• Hold the currency for 20-30 seconds.

12. Boat Pose (Navsana)

• Start sitting on the mat bending your knees and relax the flat.
• Place a block between your thighs.
• Gently tilt back and elevate your legs to create a V shape.
• Maintain a straight spine and activate your main muscles.
• Maintain currency for 20-30 seconds.

Use yoga blocks for beginners, as they can change your practice. These are only simple tools, but can help increase flexibility, improve alignment and increase comfort.