One of my favorite yoga classes in town is a prop-based class, which means that along with our mat, we come to the studio armed with blocks, blankets, straps and bolsters. Using those props, we’re able to get into deeper versions of the poses we usually flow in and out of quickly, and as it turns out, that kind of restorative yoga is exactly what my body craves.
For today’s fitness tutorial, Kate joins us to focus on how to use what is probably the most popular yoga prop of them all: the block. Try out these 9 poses separately or sequenced together to unlock your hips, open your shoulders, and free your spine.
*photography by Molly Winters; instructions and demonstration by Kate Waitzkin; location is MOD Fitness; wardrobe from Outdoor Voices
Place your block next to you and lie down flat on your back with your knees bent, feet hip distance apart. Take a few deep breaths, then press your feet and upper arms down into the mat and inhale as you lift your hips, then spine, up into a gentle bridge pose. Place the block widthwise directly underneath your sacrum, the triangular-shaped bone at the base of the spine. Start on the lowest block height and, if that feels comfortable, either stay here or consider raising the block up another level. Once you choose the height that is most comfortable, allow the full weight of your hips to drop into the block.
This is a great place to stay, but if you’d like to try the variation pictured here, start by bringing your right knee in towards your chest and clasping your hands behind your knee. Slowly extend your left leg out in front of you maintaining contact between your heel and the floor. Press forward through your left heel as you gently hug your right knee in towards your chest. Stay here for 5 – 10 breaths.
Now, release your hands, bring your right foot to the floor, then bend your left knee bringing the foot to the floor. Pause for a few breaths then repeat on the second side.
To come out of the pose, plant both feet into the mat, press down as you lift your hips away from the block. Slide the block out from underneath you and slowly roll down one vertebrae at a time.
Original article and pictures take camillestyles.com site
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