your yoga class with props
You will rarely find me in a yoga class without a prop. Whether I am teaching or I am just vibing in my own personal practice there will be yoga blocks, a bolster, and typically a strap.
Do you ever ask yourself, “What do you use a yoga block for?” or “What is a bolster used for in a yoga class?”
I get it, that was me once. Unsure and honestly, underexposed to the way yoga props could not only benefit the yoga practice but ELEVATE the practice. Props can be transformative to your yoga practice.
If you are just getting started or have been practicing with props for a while, here are 4 poses that can be used in your next practice.
Supported Sphinx Pose
Place a yoga bolster under your ribcage and belly. Your pelvis will be hanging off of the bolster and softly dropping towards the mat. The glutes, thighs, and calves are all relaxed. Point your toes and let them relax into a neutral state.
Your palms will press down into the mat straight out from your elbow. Your elbows line up under the shoulders. The gaze is forward.
Why use a bolster in this variation of sphinx pose? Using a bolster helps take the pressure and tension off of the lower back and hips. A bolster can also help you to relax into the pose longer- calming your nervous system.
Supported Childs Pose
Adding a block under your forehead in child’s pose can give you the opportunity to reduce the strain in your neck and shoulders that comes with trying to reach the head to the floor. For this version of supportive child’s pose, bring your knees close together. Sit your hips back towards the heels. You can also use a bolster under the bottom, on top of the heels for added support.
Place the forehead on the block, and let your arms fall by your sides, palms up, as a gesture of softness. This will take all of the effort out of the shoulders. If you feel pressure in your necks from resting on your forehead only, pull your arms forward reaching out in front of you.
Supported Fish Pose
The purpose of the yoga fish pose is to broaden and stretch the sternum, relieve pressure on the head and neck, and open the throat. If you suffer from a neck or spinal injury, or have tightness in your chest and shoulders, fish pose can be more difficult. By including props, you can give yourself the benefits of chest opening, without the pressure on the head and neck.
To do this, place a bolster vertical on your mat. Lay your body down on the bolster from tailbone to shoulders, your head will likely hang off the end at this point. Referencing from the perspective of someone who is 5’5 using a 28” Manduka Bolster.
If the elevation of your hips causes any unwanted tension on the front of your legs, place a block under your ankles for extra support.
Stay in fish pose for 8-10 deep breaths.
Supported Butterfly Pose
Baddha Konasana, or butterfly pose is that big juicy groin and back stretch that many teachers include in yoga classes. Many students have trouble relaxing the knees towards the mat as it does not feel natural to open the legs in that direction.
To take tension out of the groin and inner thigh place a bolster horizontal on your mat. Sit your bottom up against the back edge of the bolster and place your knees over the bolster. Start with the soles of the feet down on the mat and then pull the soles of the feet to touch. Push the outside edges of the sole of the foot together and open the knees wide. Let the knees rest on your bolster. Cup your hands around the feet or ankles and bend forward.
The above poses are suggestions, and just a simple scratch of the surface as to what props can really do for you in your yoga class. My advice, never shy away from grabbing props in yoga. It is props that will support and nurture your practice.
Yoga teachers- make your class the safest of spaces when it comes to the use of props.
If you do not have access to the props above, use what you have! Cushions, and books are great alternatives to bolsters and blocks! A belt or the tie of a robe is a great alternative for a yoga strap.
If you are interested in grabbing a few props for your home practice, here are a few of my favorites!
