YOGA FLOW WITH PROPS
many active poses or asanas in yoga can benefit from the use of support. props can help us correct alignment while we work to build strength and reach without risking injury. using bolsters blocks and straps can also make intense holds more comfortable which allows us to realize the full expression of a pose.
props also offer a sense of refuge in practice. by inviting us to accept our body's limitations and embrace support they can help us build a more compassionate and embodied practice. instead of viewing our limitations as failures we can use props to set our own pace and accrue the benefits of our efforts over time.
props are not the easy way out but the intelligent way in.
anonymous yoga instructor
active postures with props
lizard pose
from downward dog (hands and feet on the mat with body in a V-shape with tailbone reaching towards the ceiling ) step your right foot to the outside of your left arm. the fingers and toes should line up at the front of your mat. keep your bent leg at 45 degree angle with knee inline with ankle. lower onto your elbows and let your extended leg come down to the floor. if hips feel tight use a yoga block under each forearm to raise up the floor for more ease. if the extended leg feels tight place your grounding pillow under knee for support. breathe into any discomfort for 5-10 breaths. repeat on other side.
pigeon pose
from downward dog extend your left leg back. and bring your right leg forward in a low lunge position. place left leg with toes extending and the bottom of the foot facing the ceiling and lower the right leg down to make a figure 4. place grounding pillow under the hip for support so you can sink into the pose. breathe to release any tension or tightness.
supported dancer's pose
begin in mountain pose with both feet firmly planted on your mat with your hips squared and weight evenly distributed. shift your weight onto your right foot keeping a micro-bend in the standing leg and lift your left leg and foot towards the buttocks. place your yoga strap around your left foot and with both hands hold the strap moving your hands up along the strap higher and higher until you foot can move no further. at this point your elbows should be facing the ceiling. keep looking straight ahead at a drishti or point of focus to enhance stability. breathe.
revolved half moon pose
stand with your feet parallel about 3 feet apart. keep a block near your right foot and rotate it to 90 degrees. turn your left foot slightly to form a stable triangle. begin to track your right arm down your right leg slowly looking at your mat or floor for stability. keeping your left hand on your hip also raise your left leg outwards from your pelvis and parallel to the floor keeping foot flexed and engaged. place your right hand on the block for stability or if you cannot reach the floor. keep your torso facing forward and raise your gaze to a drishti or point of focus straight ahead.
camel pose
from a hero pose(sitting back on your heels) at the front of the mat come on to your knees. place a block on either sides of your outer ankles. lean back to grab the blocks as you extend your chest upwards and breathe. keep your a head looking up without straining. stay in the position for at least 5 breaths then come down to sit back on on your feet.
restorative postures with props
supported bridge pose
lay back on your mat with a block close by. bend your knees and place feet firmly on the ground. lift your hips up as high as you feel comfortable and place the yoga blocks under your sacrum one of the three heights available so you are comfortable for the level of flexion. allow your weight to sink into the blocks for a release of tension in your hips and lower back. hold 3-5minutes and breathe steadily to sink deeper into pose with each exhale.
seated lotus pose
create a platform with two yoga blocks on their lowest side. place your grounding pillow with the indent in the back and sit tall with your legs extended. lift your legs one at a time to sit with legs crossed and your feet supported on your inner thighs with the soles of your feet facing the ceiling. lower the knees gently towards the floor to create a comfortable position for a long meditative hold. place an arm on each thigh close to the knee and place hand with palm up and thumb and forefinger touching in a traditional meditation gesture or mudra. breathe steadily to deepen your practice. sit as long as you like.
seated hero pose
place a yoga block along its length on your mat. sit on the block with legs bent and feet moving towards the back of the mat with the soles of your feet toward the ceiling. if knees feel uncomfortable stand back on your knees and tuck the grounding pillow in the fold of your knees and add another block to gain height before sitting back down again. breathe.
supported child's pose
sit back on your heels and widen your knees positioning a bolster between them. let your toes touch and the fronts of your feet sink ito the comfort of the mat or a grounding pillow if tight or painful. fold your torso over your bolster and let your head turn on one side for comfort on the bolster. let your arms lay alongside your body in a relaxed fashion. sink into your bolster for 5-10 minutes of complete release of lower back shoulders knees and ankles.
supported corpse pose
lay back on your mat widening your stance to relax your legs and feet. place your bolster under your knees for comfort and your grounding pillow under your head and neck to sink into rest. let your arms rest on your sides with palms facing up so your shoulders and arms relax. follow this by unclenching your jaw and forehead. breathe in a gentle and natural rhythm.
go further in your practice
for detailed guidance on poses and sequencing please refer to our teachers and apps page.
