How to Use Yoga Blocks: A Beginner’s Guide

Yoga blocks are among the simplest and most useful props you can add to your practice.

They can bring the floor closer, provide support when flexibility is limited, improve stability and help you explore poses with greater control. Yet many beginners avoid using them because they are unsure where to place them—or worry that using a block means they are not doing the pose properly.

In reality, yoga blocks are not a sign that you cannot do a pose. They are tools that help adapt yoga to your body.

This beginner’s guide explains how to position yoga blocks, how many you may need and some of the most practical ways to use them during your practice.

What Is a Yoga Block?

A yoga block is a firm rectangular prop used to provide height, support and stability in yoga poses.

Most blocks have three different height settings. Depending on which side you place on the mat, the block can be used at:

• Low height: the widest side lies flat on the mat

• Medium height: the block rests on its longer narrow edge

• High height: the block stands upright on its shortest end

These different settings allow you to adjust the block to suit the pose and your current range of movement.

The low setting generally provides the greatest stability. The high setting creates the most height but has a smaller base, so it should be used carefully and only when the block feels completely secure.

If you are still learning about the different accessories used in yoga, our guide to yoga props and what they do provides a helpful overview.

What Are Yoga Blocks Used For?

Yoga blocks can serve several different purposes within a practice.

They may help you:

• Bring the floor closer in standing poses

• Maintain better alignment

• Reduce the need to strain or overreach

• Create support in seated and restorative positions

• Feel more stable during balance poses

• Explore a pose gradually

• Adapt poses around your present flexibility

• Develop greater awareness of how your body is positioned

Although blocks are particularly helpful for beginners, they are used by yogis of every experience level.

An experienced practitioner may use a block to refine alignment, increase awareness or explore a different variation of a familiar pose. The purpose is not always to make a pose easier—it is to make the pose more appropriate for what you are working on.

Are Yoga Blocks Only for People Who Aren’t Flexible?

No. This is one of the biggest misconceptions about yoga props.

A block can be helpful when your hands do not comfortably reach the floor, but flexibility is only one reason to use one. Blocks can also provide stability, encourage controlled movement and support the body during longer holds.

Using a block does not mean you are performing an inferior version of a pose. It may allow you to maintain better form and breathe more comfortably than you would while straining to reach the floor.

If limited flexibility has been discouraging you from practicing yoga, read our guide: Can You Do Yoga If You’re Not Flexible?.

Do Beginners Need One Yoga Block or Two?

You can perform many yoga poses with one block, but owning two gives you more options.

One block may be enough for:

• Triangle Pose

• Supported Bridge Pose

• Seated meditation

• Resting your forehead in Child’s Pose

• Alignment exercises between the thighs

Two blocks can be helpful when:

• You want equal support beneath both hands

• Practicing Low Lunge or Half Splits

• Modifying standing forward folds

• Supporting both knees or arms

• Creating symmetrical restorative positions

• Your hands need the same amount of height on both sides

If you are buying blocks for a general home practice, two matching blocks provide the greatest versatility. However, one good-quality block is still an extremely useful place to start.

How to Choose the Right Block Height

Start with the height that allows you to maintain the pose without straining.

If you cannot reach the block comfortably, increase its height. If the block feels unnecessarily high or prevents you from settling into the pose, move it to a lower setting.

As a general guide:

• Use the low setting when you need a small amount of support or will place more weight onto the block.

• Use the medium setting when you need additional height while maintaining a reasonably broad base.

• Use the high setting when you need maximum height and the block remains stable.

There is no prize for using the lowest setting. The correct height is the one that supports a controlled and comfortable version of the pose.

Your needs may also change from one side of the body to the other or from one practice to the next.

How to Use Yoga Blocks in Common Poses

1. Standing Forward Fold

In a Standing Forward Fold, many beginners strain to reach the floor while trying to keep their legs completely straight.

Instead, bend your knees as much as necessary and place one block beneath each hand. Begin with the blocks at their highest or medium setting and reduce the height only if it feels appropriate.

The blocks give your hands somewhere secure to rest without forcing you to reach beyond your comfortable range.

Try to let your neck remain relaxed and avoid using the blocks to pull yourself deeper into the fold.

2. Halfway Lift

During a Halfway Lift, the aim is generally to create length through the spine rather than simply lifting the head.

Place a block under each hand and press down gently as you lengthen your chest forward. Choose a height that allows you to avoid excessively rounding your back.

This can be especially helpful during flowing practices where Halfway Lift is repeated between forward folds.

3. Low Lunge

Place one yoga block on either side of your front foot.

Rest your hands on the blocks and select a height that allows your upper body to feel supported. This can create more space through the chest and reduce the need to strain towards the floor.

You can keep the back knee raised or lower it onto the mat, depending on the version of the pose you are practicing.

If your back knee is sensitive, placing a folded towel or blanket beneath it may provide additional cushioning. Our guide to choosing the best yoga mat for sensitive knees also explains the balance between cushioning and stability.

4. Half Splits

From a Low Lunge, move your hips backwards and begin straightening the front leg only as far as feels comfortable.

Keep one block beneath each hand for support. Your front knee does not have to become completely straight, and you do not need to fold deeply over the leg.

The blocks allow you to adjust the height of the floor while keeping greater control over the stretch.

5. Triangle Pose

Place a block beside the front foot, either inside or outside the leg depending on the variation you are practicing.

Rest your lower hand on the block rather than forcing it towards the floor. Use whichever block height allows you to maintain space through your torso and open your chest comfortably.

Avoid collapsing heavily into the block. It should provide support while you continue engaging your legs and torso.

A teacher can help you determine the most appropriate block position for your body and the particular version of Triangle Pose being taught.

6. Seated Forward Fold

Sit with your legs extended and place a block, folded blanket or firm cushion beneath your sitting bones if your pelvis rolls backwards or your lower back rounds significantly.

Raising your hips slightly may make it easier to sit upright before moving into the fold.

You can also bend your knees and use a yoga strap around your feet instead of straining to reach them. 

7. Cross-Legged Sitting or Meditation

If sitting cross-legged feels uncomfortable, place a block on its low setting underneath your sitting bones.

Raising your hips may reduce the amount of movement required through the hips and make it easier to sit upright. Depending on your body, a folded blanket may feel more comfortable than a firm block during longer seated periods.

Your knees do not need to touch the floor, and you can choose a different seated position if cross-legged sitting does not suit your body.

8. Supported Bridge Pose

Lie on your back with your knees bent and feet resting on the mat.

Lift your hips and place a block beneath the back of your pelvis—around the sacrum, rather than directly underneath the softer area of the lower back. Begin with the block on its lowest setting.

Once the block is stable, gradually lower your weight onto it. Your hands can remain on the block while positioning it and removing it.

The block should feel supportive rather than painful or sharply uncomfortable. If you are unsure of the placement, ask a qualified yoga teacher to guide you before practicing this variation independently.

9. Child’s Pose

If your forehead does not comfortably reach the mat in Child’s Pose, place a block underneath it.

Start with the block at a suitable height and allow your forehead to rest gently on its surface. You may prefer to place a folded towel over the block for additional softness.

Avoid turning your head to one side while resting directly on the block. Keep your head centred and ensure your neck feels comfortable.

10. Between the Thighs

A yoga block can be placed between the thighs during poses such as Bridge Pose or Chair Pose to provide feedback about leg positioning.

Hold the block securely without squeezing it as hard as possible. The aim is to create awareness and steady engagement—not maximum force.

Because the appropriate position depends on the pose and your individual alignment, this use is best introduced by a teacher.

How Yoga Blocks Can Help With Balance

Blocks can create an intermediate level between having your hand on the floor and having no support at all.

In balancing poses, a firmly positioned block may provide a reference point or additional support while you develop confidence and stability. For example, a block beneath the lower hand can make a supported version of Half Moon Pose more accessible.

Begin with the block at a lower height whenever possible, place it on a stable yoga mat and avoid using a block that compresses or slides under pressure.

Remember that the block is there to improve the quality of your balance—not simply to help you hold the pose for longer.

Which Type of Yoga Block Is Best?

Yoga blocks are commonly made from foam, cork, wood or bamboo.

Foam blocks are lightweight and softer against the body, but they may compress or feel less stable when you place significant weight through them.

Cork blocks are firmer and denser, with a naturally textured surface that provides excellent grip. They offer a dependable foundation for standing poses, balances and stretches while retaining a small amount of natural cushioning.

Wooden and bamboo blocks are also firm and durable, although they generally feel harder against the body and may have a smoother surface.

For a detailed comparison, read:

• Cork Yoga Blocks vs Foam Blocks: Which Is Better?

• Cork Yoga Blocks vs Bamboo Yoga Blocks: Which Is Better?

Why We Prefer Cork Yoga Blocks

At Second Earth, we prefer cork because it offers an excellent balance of stability, grip, durability and sustainability.

Our 2E Levitate Cork Yoga Block is made from natural cork sourced from Portugal. Its firm construction helps it remain stable under pressure, while rounded edges make it comfortable to hold.

It is designed for beginners and experienced yogis who want a dependable block for:

• Standing poses

• Balance work

• Seated stretches

• Backbends

• Pose modifications

• Home or studio practice

Cork is renewable and biodegradable, providing a natural alternative to blocks made from synthetic foam.

Common Yoga Block Mistakes

Using the Lowest Setting Before You Are Ready

Choosing a lower block height does not mean you are progressing more quickly.

If lowering the block causes you to strain, lose balance or significantly change your alignment, return it to a higher position.

Placing the Block on an Unstable Surface

Always use your block on a flat, stable surface. A supportive yoga mat can help prevent the block from sliding, particularly on smooth flooring.

If you are choosing a mat for your home setup, our complete beginner’s guide to choosing a yoga mat explains what to consider when comparing grip, stability and cushioning.

Collapsing All Your Weight Into the Block

In many poses, the block is intended to provide support and feedback rather than carry your entire body weight.

Continue engaging the relevant muscles instead of sinking passively into the prop—unless you are intentionally practicing a supported restorative pose.

Forcing a Pose Because You Have Support

A block can make a pose more accessible, but it should not be used to force your body into a deeper position.

Move gradually and come out of the pose if you experience sharp, severe or increasing pain.

Thinking Blocks Are Only for Beginners

Blocks remain valuable as your practice develops.

You may begin by using them to bring the floor closer and later use them to refine alignment, develop strength or explore more challenging variations.

How to Create a Beginner Yoga Setup at Home

You do not need a room full of equipment to begin yoga.

A practical beginner setup may include:

• A supportive, non-slip yoga mat

• One or two yoga blocks

• A yoga strap

• A folded blanket or cushion

• Enough clear space to move comfortably

Our Yoga Essentials Pack combines the 2E Connected Yoga Mat, Levitate Cork Yoga Block and Align Organic Cotton Yoga Strap in one coordinated setup.

If you are just starting, our beginner’s guide to practicing yoga at home can help you create a simple and achievable routine.

Frequently Asked Questions

Are yoga blocks good for beginners?

Yes. Yoga blocks can make poses more accessible, provide additional stability and help beginners avoid straining to reach the floor.

They also remain useful as your practice develops.

Is one yoga block enough?

One block is enough for many poses, including Triangle Pose, Supported Bridge and seated positions.

Two blocks offer greater versatility and provide equal support beneath both hands in poses such as Low Lunge, Half Splits and Standing Forward Fold.

What height should I use a yoga block on?

Use the height that allows you to maintain the pose comfortably and with control. Begin with a stable setting and increase the height if you are straining to reach the block.

Should yoga blocks be hard or soft?

That depends on how you plan to use them. Softer foam blocks may feel more comfortable in gentle or restorative positions, while firmer cork blocks generally provide greater stability during standing and weight-bearing poses.

Can I sit on a yoga block?

Yes. Sitting on a block can raise your hips and make cross-legged or kneeling positions more accessible.

Start with the block on its lowest setting and ensure it feels stable and comfortable.

Can yoga blocks improve flexibility?

Yoga blocks do not directly create flexibility, but they can support your body at an appropriate height while you gradually explore your available range of movement.

They can help you avoid forcing a stretch simply because the floor is out of reach.

Can yoga blocks help with balance?

Yes. A block can provide additional height and a stable reference point in certain balancing poses. The block must be positioned securely, and beginners should learn unfamiliar balances with suitable guidance.

Do yoga blocks have a weight limit?

Weight capacity varies according to the material, construction and manufacturer. Check the product information before placing substantial body weight on a block, particularly in lifted or weight-bearing poses.

A Useful Tool at Every Stage of Your Practice

Yoga blocks are not there to prove that you need help. They are there to help yoga work more effectively for your body.

They can bring the floor closer, support your balance, create space and allow you to practise without forcing yourself into the deepest possible version of a pose.

Start with a stable height, move gradually and treat the block as a tool for awareness rather than a shortcut.

Whether you are attending your first class or refining a pose you have practiced for years, a good yoga block can help you move with greater confidence, stability and control.