How to Use Yoga Blocks: Heights, Placement and Stability

Choosing one of three heights

Because a block's sides are different lengths, it offers three heights; manufacturers describe this as letting you choose how much support or length you need. Start higher than you think you need, then lower the block as the pose allows you to stay long and steady.

• Tallest (block stood on its end): greatest reach, but the narrowest base; useful under a hand in standing poses when the floor feels far away.
• Middle (block on its long edge): a common sitting height and a middle option under the hands.
• Lowest (block lying flat): a stable base for sitting, for resting the head, or for lighter support under a hand.
• Stood on end is the least stable orientation. Use it only on a mat on a level floor, and check it does not rock before leaning on it.

Blocks in standing poses

In standing poses where a hand reaches toward the floor, a block lets you keep length through the side of the body and the spine instead of rounding to touch the ground.

1. Set the block where your hand will land before you enter the pose, usually beside or just in front of the foot.
2. Come into the pose and place the hand on the block's top surface, fingers spread.
3. If you are still reaching or rounding, raise the block a level. If the hand presses down hard and the shoulder lifts, the block may be too high.
4. Check stability before use. For poses that transfer substantial weight onto blocks, have a teacher check the setup and follow the manufacturer’s guidance.

Blocks as a seat

Sitting on a block lifts the hips above the knees, which makes upright sitting easier for many people with tight hips or hamstrings. Sit on the front edge so the pelvis can tilt slightly forward. Many people prefer a folded blanket on top of the block for comfort.

• Kneeling: place the block between the feet, lowest or middle height, and sit on it.
• Cross-legged: sit on a flat block and let the knees drop toward the floor.
• Legs extended: sit on the edge of a flat block if the lower back rounds.

Blocks in reclined and resting positions

Placement under the torso or head changes a pose substantially. Have a qualified teacher demonstrate the specific setup rather than putting a block under your back or neck from a written list.

• A support that feels comfortable seated may feel too hard when reclined.
• A block should not be used to force a limb farther into a stretch.
• If the intended supported position is uncomfortable, choose a different resting position.

Keeping blocks stable

Check for slipping and tipping before using a block; height alone does not make a setup supportive.

• Place blocks on the mat, not on bare or polished floor.
• Check both block and mat are clean and dry; sweat makes some surfaces slick.
• Use matched pairs so both hands are at the same height.
• Avoid stacking blocks to take full body weight unless a teacher has shown you a specific setup.
• Move blocks into place before entering a pose rather than reaching for them mid-balance.

Common mistakes

If a block makes a pose feel worse, take it away and try a different height or a different prop.

• Treating the block as a step toward eventually removing it. Blocks are tools, not training wheels; many experienced practitioners keep using them.
• Using the lowest height to look more flexible while the back rounds.
• Gripping the block with the fingertips instead of placing the palm down.
• Leaning hard on a tall, upright block that has not been tested.

Before you press on a block

Run this quick check every time until it is habit.

• Block is on the mat and does not rock.
• Height chosen so you can keep length in the spine.
• Hand flat, fingers spread.
• Light weight first, then more.