7 days of supported yoga poses to try with blocks
I'm excited to guide you through 7 supported yoga poses that’ll leave you feeling more centered, balanced, and at peace. Feel free to practice one pose per day for 7 days or try them all in one go! Let's dive in.
Day 1: Supported bridge
We kick off our week with the classic supported bridge pose. This gentle backbend not only opens up the chest and shoulders but also encourages a sense of surrender.
Practicing bridge pose activates the root chakra (responsible for feeling stable and secure) and the sacral chakra (responsible for feeling creative, inspired, and sexual).
How to: Elevate your hips off your mat and place a block or bolster under your sacrum (below the lower back). Gently release your back body into your support and let gravity do its work, melting away tension. Close your eyes, breathe deeply, and feel the grounding energy flow through you. Hold for anywhere from five breaths to five minutes.
Day 2: Supported fish
Next, we’ll dive into the supported fish pose, a gentle heart-opener and posture builder. Even though this posture feels more like a relaxing stretch, it does wonders for opening up the front of the body. Supported fish pose targets the heart chakra (responsible for feeling open and able to love and forgive).
How to: Lay back over a block or bolster placed in the shape of a T (if using blocks) and along your spine (if using a bolster), allowing your heart to open towards the sky. This pose counteracts the effects of our forward-leaning lives, relieving tension in the chest and shoulders and building posture. Surrender to the support beneath you and visualize the release of any stored stress or negativity. Hold for anywhere from five breaths to five minutes.
Day 3: Supported splits
Sometimes, attempting to do the splits can be daunting. But there are plenty of ways to work towards it, including starting with blocks to support yourself. Supported splits stretches the hamstrings and lower back, and practicing this pose activates the root chakra (responsible for feeling stable and secure).
How to: Begin supported splits by taking a mindset of “I am going to ease into this pose and not force it.” In yoga, we don’t want to force anything but rather ease into it. Begin in half splits, and place 2-5 blocks under the leg that’s extended,
Experiment with the quantity of blocks and see where you feel a stretch. Ensure this isn’t causing pain, especially in the back of the knee. Once you find a good height with the blocks, scoot your front foot forward while extending your back leg. Internally rotate the back leg so the hips stay square. Take 5 breaths and bend forward. If you find more space, you can keep removing blocks until you meet your edge. Hold for five breaths to five minutes.
Day 4: Supported side lunge
Supported side lunge is a great deep stretching pose that helps with flexibility in the hips and inner thighs. It activates the three lower chakras–root, sacral, and solar plexus.
How to: To get started, grab 1-2 blocks. Bring your legs out wide toward the short edges of your mat and bend to one side. Ensure you keep the bent leg’s foot planted on the earth. Gently move your body closer to your mat until you feel a stretch. Move the block(s) under the thigh of the bent leg, creating a gentle lateral stretch. Flex your foot on your straightened leg’s side. Option to fly your arms to open your front body. Hold for five breaths to five minutes.
Day 5: Supported crow
Supported crow pose is excellent for strengthening the core and arms and activates the solar plexus chakra. Practicing crow on blocks adds height and helps bring the knees higher on your triceps.
How to: Begin by placing 2 blocks about 6-8 inches away from you. Sqaut down and bring your arms to your sides (like in Chaturanga) and activate them (like you’re ripping your mat apart). Gently tilt your body forward until your palms meet the blocks (keeping the same motion as above). Bring your knees to the outside of your triceps. Tuck in your core and push your body weight forward into the palms of your hands. Once you feel balanced, bring your feet up 2-3 more inches. If this is new for you, I suggest placing a pillow in front of the blocks in case the body weight goes too far forward!
Day 6: Supported pigeon
Pigeon is a common pose to open and stretch the hips, but have you tried it with blocks?! I love doing pigeon with blocks if my legs and hips are sore or tight because I still get a great stretch, but it’s not too intense. Better yet, pigeon activates the sacral chakra, which is responsible for our creativity energy and being connected to ourselves and our intimate partners.
How to: To get started, grab 2 blocks. Begin in a tabletop pose or downward dog and extend one leg back. Bring the extended leg forward and flex it to parallel it with the top, short edge of your mat. Take your first block and place it under the thigh of the back leg (make sure this block isn’t on the knee; rather on the belly of the thigh). Take a moment to readjust yourself if needed. Grab your second block and place it under your forearms. Sink into your support and hold for 5 breaths to 5 minutes.
Day 7: Supported floor bow
For our last supported yoga pose, we’ll cover supported floor bow.
This heart-opening pose stimulates the digestive organs and invigorates the entire body. It targets the throat, heart, and solar plexus chakras.
How to: Begin by laying on a soft block or bolster in belly savasana. Gently bend your knees and reach back for your ankles. Once you have a firm grasp, exhale all of your breath and inhale to kick your legs up and back, lifting your thighs off of the ground. This will open the front body and activate the back muscles. Hold for 5 to 10 breathes.
Remember, these supported poses are not just about the physical benefits but also the mental and emotional release they offer.
Whether you're a seasoned yogi or just starting your journey, these supported poses provide a sanctuary for self-discovery and healing. Let this week be a reminder that, just like in yoga, life is about finding balance and embracing the support that surrounds us.