Props are often seen as a beginner’s device. But to me that’s just a bad rep. They are so useful in helping to advance your practice. To step up to more intermediate poses, to deeper stretches, to stability, to mobility etc. etc.
This 7 pose flow makes use of a set of two blocks in some more challenging poses.
1. Supported Fish – Set your two blocks up on their second level. One to go lengthwise between the shoulder blades. The other to support the back of the head. Lower down onto the blocks, adjusting as needed. Take a butterfly option with the legs, bringing soles together and dropping knees out. Or extend legs straight in front of you. Rest the arms down.
2. Butterfly Forward Fold – Lift up off the blocks, keeping (or moving) the legs in butterfly. Let yourself naturally round and fold over the legs. Use a block to support the forehead, adjusting to the needed height. Lay arms down, with palms facing up. Keep this easy and simple with no pushing or pulling.
3. Simple Seated Twist – Lift up and take a simple cross with the legs. Bring the left hand to the right knee and the right fingers down behind you. Lift the crown up to the sky, while opening the chest to the right. No rounding or slouching here. Repeat on the other side.
4. Runner’s Lunge – Come to kneel, with the blocks on their highest level toward the top of the mat. Step the right foot forward between the blocks, knee over ankle. Bringing hands to rest on the top of the blocks. Tuck the back toes and lift the knee up. Roll the shoulders back and open through the chest. Keep the hips low as you rock back and forth a few times.
5. Pyramid – Push into the right heel to straighten the front leg any amount. Meanwhile push back into the left heel. Fold down towards the right leg.
6. Triangle – Bend into the right knee. Bring the block under the right hand to the inside of the right foot. Spin the left heel down so the foot is parallel to the shorter edge of the mat. Straighten your front leg, sending hips back. Reach the left arm up to the sky, stacking the shoulders.
Lift up and then repeat 4 through 6 on the other side.
7. Child’s Pose – To close, come back to kneeling. Bring the big toes together and take the knees wide as you like. Sink your hips back towards your heels. Fold down, bringing forehead to rest on a block or on the mat. Take 5 deep breaths here.
These poses come from a 10 minute morning stretch class on my YouTube channel and app.