Claire WhitakerBy Claire Whitaker

Updated November 2026

Exercises using yoga blocks give you support, height and better alignment, so you can hold poses longer without strain. This guide walks through how to set up your blocks, how to choose the right height for common moves, and how to avoid the errors that make block work less effective. You will finish with a short routine you can do at home in about 15 minutes.

Set Up Your Blocks Before You Start

Most standing and seated poses work best with blocks placed on a stable surface, not on a slick or uneven floor. Start with a mat that doesn’t slide, and keep the blocks close enough that you can reach them without leaning far out of your pose. If you own only one block, use it on its flat side for most poses, then switch to the narrow edge when you need extra height.

Shopping for one? See our guide: Foam vs Cork Yoga Blocks (2026): Which Is Better for Your Practice?.

Choose your height based on the gap between your hand or hip and the floor. A quick rule: if your fingertips do not reach the floor in a standing forward fold, use a block at its lowest setting, then build up as your flexibility improves. For a closer look at sizing, see Dimensions of Yoga Blocks: Standard Sizes and How to Choose (2026).

Standing Exercises with Blocks

Standing Forward Fold with Blocks Under Your Hands

  1. Stand with feet hip-width apart and fold forward from the hips.
  2. Place two blocks on the floor in front of your feet, then rest your hands on top.
  3. Keep a soft bend in your knees and let your head hang heavy for three to five breaths.

Triangle Pose with a Block at the Hip

  1. From a wide stance, turn your front foot out and extend your arms.
  2. Place a block just outside your front ankle or shin, at the lowest height.
  3. Lower your front hand to the block, keeping your top arm reaching toward the ceiling. Hold for five breaths, then switch sides.

Seated and Floor Exercises with Blocks

Seated work is where blocks make the biggest difference for hips, lower back and hamstrings. Placing a block under each sit bone lifts the pelvis, which tilts the spine upright and reduces strain on the lower back. For a deeper look at hip work, read Yoga Blocks for Tight Hips: 7 Best Picks Compared for Home Practice.

Seated Forward Bend with Blocks Under the Hips

Sit on one or two blocks with legs extended in front. Hinge forward from the hips, keeping your spine long. Rest your hands on your shins or a strap, and breathe for five to eight breaths. Avoid rounding through the lower back to reach farther.

Supported Bridge with a Block Under the Sacrum

Lie on your back with knees bent and feet flat. Lift your hips and slide a block under the sacrum, the flat bone at the base of your spine, on its lowest height. Rest here for one minute, then slowly lower.

A 15-Minute Routine

  1. Standing forward fold with blocks: 1 minute
  2. Triangle pose, each side: 2 minutes
  3. Seated forward bend on blocks: 2 minutes
  4. Supported bridge: 2 minutes
  5. Repeat the sequence once more, then rest in Savasana for 3 minutes.

If you want a complete beginner sequence, Yoga Exercises with Blocks: 6 Beginner-Friendly Moves to Try at Home covers more options with similar setups.

Common Mistakes

  • Choosing a height that is too high, which pulls you out of alignment.
  • Placing blocks on an unstable surface, such as a rug that bunches up.
  • Forcing your hands or hips down to meet a block instead of letting the block meet you.
  • Holding breath during the pose. Keep breathing slowly and evenly.
  • Skipping the block when you feel a sharp pain. Pain is a signal to adjust, not to push.
  • Cork yoga blocks: Cork has a firm, grippy surface that stays put on a mat, which helps during standing poses. View on Amazon
  • Non-slip yoga mat: A mat with good grip keeps blocks from sliding when you shift weight. View on Amazon

FAQ

How many yoga blocks do I need to start?

Two blocks cover most beginner exercises. A single block is enough if you only plan to use it for seated support.

Can I use blocks every day?

Yes, blocks are safe for daily use as long as you adjust height to your body and stop if you feel sharp pain. If you have a joint injury or a medical condition, check with a physical therapist or doctor before starting a new routine.

What if I don’t have blocks?

Sturdy books or a folded blanket can work in a pinch, though they are less stable. For more options, see What Are Good Substitutes for Yoga Blocks? 7 Options That Work.

Conclusion

Exercises using yoga blocks let you practice poses with better alignment and less strain, whether you are just starting or refining your form. Set up your blocks on a stable surface, match the height to your body, and move through the routine slowly. Build consistency first, and adjust your block height as your flexibility changes.

Ready to choose one?

Claire Whitaker

About Claire Whitaker

Claire Whitaker is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.