Claire WhitakerBy Claire Whitaker

Updated November 2026

Yoga exercises with blocks give you a simple way to bring your body closer to the floor, lengthen tight muscles and build stability without strain. In this guide, you will learn how to set up your blocks, try six foundational poses, and avoid the errors that make block work less effective. Most of the poses take under a minute each once you know the setup.

Set Up Your Blocks Before You Move

Blocks work best when they are placed with intention. Start with a flat, non-slip mat and two standard blocks, usually 9 inches long by 6 inches wide by 4 inches high. Use the low height when you want a small lift and the high height when you need more support. If you are still deciding on size, the guide to Yoga Blocks 4 Inch: A Step-by-Step Guide to Choosing and Using Them explains how height changes the pose.

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

Six Beginner Exercises With Yoga Blocks

1. Block Under the Hands in Downward Dog

Place both blocks under your hands at the low setting. This lifts the floor closer to your palms, which reduces wrist pressure and lets your heels move toward the mat. Hold for 5 breaths.

2. Block Between the Thighs in Bridge Pose

Lie on your back with knees bent and feet flat. Place a block between your inner thighs and squeeze gently while lifting your hips. Keep the block on its lowest edge, and hold for 5 to 8 breaths.

3. Block Under the Sacrum in Reclined Bound Angle

Sit with the soles of your feet together and lie back. Place a block under the sacrum at its lowest height so the hips rest higher than the heart. Stay for 2 to 3 minutes to ease the lower back.

4. Block Behind the Back in Supported Chest Opener

Sit on the mat with a block set at its high height behind your lower back. Lean back, letting the block support the spine as your chest lifts. Hold for 1 minute. The Chest Opener with Yoga Blocks: 6 Step-by-Step Poses for Better Posture guide covers this and related variations in more detail.

5. Block Between the Palms in Standing Balance

Stand in Tadasana and hold a block between the palms, pressing firmly. Lift the arms overhead while keeping the squeeze. This builds shoulder engagement and core control. Repeat 3 times.

6. Block at the Shin in Standing Forward Fold

Stand with feet hip-width apart and fold forward. Rest the hands on a block at the low height, letting the spine lengthen. Hold for 5 breaths and rise slowly.

Checklist for Block Practice

  1. Use a mat with enough grip to prevent slipping.
  2. Keep two blocks within reach before starting.
  3. Choose the lowest height that gives you support.
  4. Check that each block sits flat on the floor.
  5. Breathe steadily; never hold your breath to stay in a pose.

Common Mistakes

  • Using the high setting too early, which can destabilize the pose.
  • Placing the block on an uneven surface or carpet.
  • Forcing a stretch past mild discomfort.
  • Letting the block slide because the mat is slippery.
  • Skipping setup and rushing into the pose.

A sturdy non-slip mat helps keep blocks from sliding during standing poses. View on Amazon is a commonly recommended option for stability. Two matching foam or cork blocks give you consistent height on both sides. View on Amazon offers an easy starting point. A strap helps extend reach in seated forward folds. View on Amazon works well for that purpose.

FAQ

How many blocks do I need for these exercises?

Two blocks cover all six exercises above. A third block can help with taller seated poses, but it is not required for beginners.

Which block height is best for beginners?

Start with the lowest height. It gives support without changing the shape of the pose too much, and you can raise it as your flexibility improves.

Can I use blocks every day?

Yes, short sessions of 5 to 10 minutes are a good fit for daily practice. Stop if you feel sharp pain, and consult a professional if you have a joint or back condition.

Conclusion

Yoga exercises with blocks let you adjust each pose to your current level, so progress feels steady rather than forced. Set up carefully, begin with the lowest height, and repeat the six exercises a few times a week. As your range improves, you can move on to the more advanced variations.

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.