Blocks and Straps: Essential Props

Blocks and straps are the workhorses of yoga props—simple, versatile, and transformative. A block can turn an inaccessible standing pose into an exploration of length and stability. A strap can make a binding pose available to students who would otherwise strain or skip it entirely. Together, these props form the foundation of accessible, alignment-focused practice.

Yet their simplicity can be deceptive. It's not enough to simply place a block under a hand or loop a strap around a foot. Effective use of blocks and straps requires understanding their purpose, knowing when and how to apply them, and teaching students to use them as tools for exploration rather than crutches.

This article provides practical guidance on using blocks and straps in your teaching, with specific applications for common poses and populations.

Blocks: Bringing the Floor Closer

Types and Materials

Blocks come in three main materials, each with distinct properties:

Foam blocks are lightweight, inexpensive, and softer on the hands and body. They're ideal for beginners, students with wrist sensitivity, or situations where you need many blocks (large classes, teacher trainings). The downside is they compress over time and can feel less stable in weight-bearing poses.

Cork blocks offer a middle ground—firmer than foam but lighter than wood. They provide good stability, have a pleasant texture, and are eco-friendly. Cork blocks are excellent all-purpose props.

Wood blocks are the most stable and durable. They don't compress, they provide solid support in weight-bearing poses, and they last indefinitely. The trade-off is weight (harder to transport) and hardness (less comfortable for some applications).

Most blocks measure approximately 9" x 6" x 4", offering three different heights depending on which side you use. This versatility allows for precise adjustments as students' flexibility and strength develop.

Blocks in Standing Poses

Blocks are invaluable in standing poses where students can't comfortably reach the floor while maintaining proper alignment. The key is using the block to support length in the spine, not just to provide something to touch.

Triangle Pose (Utthita Trikonasana): Place the block outside the front foot. As the student extends to the side, the hand rests on the block, allowing the spine to stay long and the chest to remain open. Without the block, many students collapse through the side body to reach the floor, losing the intended opening.

Cue: "The block isn't a destination—it's support. Rest your hand lightly on the block and focus on lengthening both sides of your waist equally. If you're pressing heavily into the block, you're collapsing. Lighten your touch and engage your legs more."

Half Moon Pose (Ardha Chandrasana): A block under the bottom hand provides stability while students work on balance and hip opening. Start with the block on its tallest height, gradually lowering it as balance improves.

Extended Side Angle (Utthita Parsvakonasana): Similar to Triangle, the block supports the bottom hand, allowing students to maintain length through the side body rather than collapsing to reach the floor.

Blocks in Forward Folds

In standing forward folds, blocks under the hands allow students to maintain a long spine while their hamstrings gradually release. This is especially important for students with tight hamstrings who would otherwise round their backs to reach the floor.

Standing Forward Fold (Uttanasana): Place blocks under the hands, allowing the spine to lengthen. As flexibility increases, lower the blocks or remove them entirely.

Cue: "Let your hands rest on the blocks. Focus on lengthening your spine from tailbone to crown, not on how deeply you can fold. The hamstrings will release in time; forcing depth now just creates tension."

In seated forward folds, blocks can support the forehead, allowing students to rest in the pose without strain. This is particularly useful in longer holds or restorative practice.

Blocks for Hip Opening and Seated Poses

Sitting on a block (or two) in cross-legged poses elevates the hips above the knees, allowing the pelvis to tilt forward and the spine to lengthen naturally. This is essential for students with tight hips or limited hip flexion.

Easy Pose (Sukhasana): Sit on one or two blocks stacked to the appropriate height. The goal is to create enough elevation that the knees drop below the hips and the spine can extend without effort.

Cue: "Sit on the block so your hips are higher than your knees. Notice how this allows your spine to lengthen naturally. You're not forcing an upright posture—the elevation creates the conditions for it."

Pigeon Pose (Eka Pada Rajakapotasana): A block under the hip of the bent leg prevents the pelvis from tilting and allows the hip to release without strain. This is one of the most important prop applications for hip opening.

Cue: "Place a block under your right hip so your pelvis stays level. This support allows your hip to open gradually. If you feel pinching or sharp sensation, add more height—use two blocks if needed."

Active Use of Blocks

Blocks aren't just passive support—they can be used actively to engage specific muscles and refine alignment.

Bridge Pose (Setu Bandha Sarvangasana): Squeeze a block between the thighs to engage the inner legs and prevent the knees from splaying. This creates stability and helps students access the lift through the hips.

Cue: "Place the block between your thighs, narrow width. Squeeze it gently as you lift your hips. Feel how this engages your inner thighs and creates more stability in the pose."

Downward-Facing Dog (Adho Mukha Svanasana): Press the hands into blocks to increase wrist extension and strengthen the arms. This variation is useful for students building upper body strength.

Blocks for Restorative Practice

In restorative poses, blocks provide gentle support that allows complete muscular release.

Supported Bridge: A block under the sacrum (the flat bone at the base of the spine) creates a passive backbend. Start with the block on its lowest height and only increase if comfortable.

Cue: "Slide the block under your sacrum—not your low back, but the flat bone below it. Let your weight rest completely on the block. This is a passive pose; there's no muscular effort."

Supported Child's Pose: A block under the forehead allows students to rest in Child's Pose without neck strain, especially useful for students who can't comfortably rest their head on the floor.

Straps: Extending Reach

Types and Features

Yoga straps are typically 6-8 feet long and made of cotton, nylon, or hemp. Most have a D-ring or buckle at one end, allowing you to create a loop of adjustable size.

Cotton straps are soft and comfortable but can stretch slightly over time. Nylon straps are more durable and don't stretch, but they can feel slippery. Hemp straps offer a middle ground—durable, eco-friendly, and with good grip.

The key feature is adjustability. Students should be able to easily lengthen or shorten the strap to suit different poses and their changing flexibility.

Straps in Forward Folds

Straps allow students to maintain a long spine in forward folds rather than rounding to grab their feet. This is crucial for protecting the low back and actually stretching the hamstrings (rather than just pulling on them).

Seated Forward Fold (Paschimottanasana): Loop the strap around the balls of the feet. Hold the strap with both hands and use it to draw the chest forward, maintaining length in the spine.

Cue: "The strap is a tool for maintaining alignment, not for pulling yourself deeper. Hold the strap and focus on lengthening your spine forward, not on bringing your head to your knees. Your hamstrings will release gradually; forcing it creates tension."

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): Loop the strap around the ball of the foot and extend the leg toward the ceiling. The strap allows students to keep the leg straight and the hips grounded, which is often impossible when holding the foot directly.

Cue: "Use the strap to extend your leg without lifting your hips off the floor. The goal is to feel the stretch through the back of your leg while keeping your pelvis stable."

Straps for Binds

Many binding poses are inaccessible without straps, especially for students with limited shoulder mobility or different arm lengths.

Cow Face Pose (Gomukhasana): If the hands don't meet behind the back, hold a strap between them. Over time, students can "walk" their hands closer together along the strap.

Cue: "Hold the strap between your hands. Don't force your hands to meet—let the strap bridge the gap. Focus on opening your chest and shoulders, not on achieving the bind."

Bound Side Angle (Baddha Parsvakonasana): If the bind isn't accessible, loop a strap around the front thigh and hold both ends with the hands. This maintains the intention of the pose (opening the chest, rotating the torso) without forcing the bind.

Straps for Shoulder Opening

Straps are excellent tools for shoulder mobility work, allowing students to explore range of motion safely.

Shoulder Stretches: Hold a strap with both hands, wider than shoulder-width. Lift the arms overhead and, keeping the arms straight, bring the strap behind you and back to the front. This explores shoulder flexion and extension.

Cue: "Start with your hands wide on the strap—wider is easier. As your shoulders open over time, you can gradually bring your hands closer together. Never force the movement; let your shoulders guide the pace."

Straps for Alignment Feedback

Straps can provide tactile feedback for alignment, helping students understand proper positioning.

Legs in Savasana: Loop a strap around the thighs (just above the knees) to prevent the legs from rolling out excessively. This creates a sense of containment and can be calming for the nervous system.

Arms in Downward Dog: Loop a strap around the upper arms (just above the elbows) to prevent the arms from splaying out. This helps students understand proper shoulder alignment.

Teaching Students to Use Blocks and Straps

Demonstrating Clearly

Always demonstrate how to use props before asking students to apply them. Show the setup clearly, explain the purpose, and demonstrate the pose with the prop in place.

For blocks: Show all three heights and explain when each might be appropriate. Demonstrate how to position the block (outside the foot, under the hip, between the thighs, etc.).

For straps: Show how to create a loop with the D-ring, how to adjust the length, and how to hold the strap (palms up vs. palms down, hands wide vs. narrow).

Encouraging Experimentation

Teach students to experiment with different prop heights and configurations. What works today might not work tomorrow, and what works in one pose might not work in another.

You might say: "Try the block on its tallest height first. If that feels too high, lower it. If it feels too low, try two blocks stacked. There's no single right answer—you're gathering information about what serves your body today."

Addressing Resistance

Some students resist props because they see them as admissions of inadequacy. Address this directly and reframe props as tools for intelligent practice.

"Props aren't about making poses easier—they're about making them more effective. A strap in a forward fold allows you to maintain proper alignment, which means you're actually working more intelligently. You're protecting your back and stretching your hamstrings effectively, rather than just pulling yourself into a shape."

Progressing and Regressing

Teach students that using props isn't a linear progression from "needing" them to "not needing" them. Some days require more support; some poses always benefit from props.

"You might use a block in Triangle today and not tomorrow. You might use it for years and then one day find you don't need it. Or you might always use it because it allows you to explore the pose more fully. All of these are valid."

Common Applications by Pose Category

Standing Poses

• Triangle, Extended Side Angle, Half Moon: Block under bottom hand
• Standing Forward Fold: Blocks under hands
• Warrior III: Block under hands for balance support

Forward Folds

• Seated Forward Fold: Strap around feet
• Wide-Legged Forward Fold: Blocks under hands or forehead
• Reclining Hand-to-Big-Toe: Strap around foot

Hip Openers

• Pigeon: Block under hip of bent leg
• Seated poses (Sukhasana, Siddhasana): Block(s) under hips
• Bound Angle: Blocks under thighs for support

Backbends

• Supported Bridge: Block under sacrum
• Camel: Blocks under hands on either side of feet
• Wheel: Blocks under hands to reduce wrist extension

Binds and Twists

• Cow Face: Strap between hands
• Bound Side Angle: Strap around front thigh
• Revolved Triangle: Block under bottom hand

Restorative

• Supported Child's Pose: Block under forehead
• Legs-Up-the-Wall: Block under sacrum for gentle inversion
• Savasana: Strap around thighs, block under head

Common Questions

How do I know which height to use for a block?

Start with the tallest height and adjust from there. The goal is to find the height that allows you to maintain proper alignment—long spine, open chest, steady breath. If you're collapsing or straining, you need more height. If the block feels too high and you're not fully engaging, try less height.

Can I use two blocks stacked?

Absolutely. Two blocks stacked provide more height than a single block on its tallest setting. This is especially useful for seated poses (elevating the hips) or for students with very limited flexibility in standing poses.

How tight should I hold a strap?

Hold the strap firmly enough to maintain your grip, but not so tightly that you create tension in your hands, wrists, or shoulders. The strap should feel like an extension of your arms, not something you're fighting against.

What if I don't have blocks or straps at home?

Use books as blocks (hardcover books stacked to the appropriate height) and a belt, scarf, or even a bathrobe tie as a strap. The specific yoga prop isn't essential—the principle of support and extension is what matters.

Should I always use the same prop setup?

No. Your needs change day to day based on how your body feels, the temperature, your energy level, and many other factors. Check in each time you practice and adjust your prop use accordingly.

Next Steps

To deepen your understanding of props in yoga practice, explore:

• Using Props Effectively: The philosophy and principles behind prop use.
• Bolsters and Blankets: Supportive props for restorative and therapeutic practice.
• Safe Alignment: How props support proper alignment and injury prevention.

Sources

This article draws on teachings from:

• Iyengar yoga tradition (alignment-focused prop use, blocks and straps as essential tools)
• Mark Stephens, Yoga Sequencing (standing poses, balance work, sequencing considerations)
• Teaching Hatha Yoga manual (offering props, structural therapy, hip opening)
• B.K.S. Iyengar, Light on Yoga (specific pose applications, forward folds, binds)

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Part of the Sutrix Teacher Knowledge Base • Last updated November 6, 2025