How to Use a Yoga Block: 6 Ideas When You Sit All Day

If your hands don't reach the floor in a forward bend, the stretch isn't the problem – the distance is. A yoga block brings the floor closer, so you can hold a position with a straight back instead of hanging in it. For people who sit all day, it's one of the most useful small pieces of equipment.

Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A). General information, not a diagnosis.

THE RIGHT EQUIPMENT

Yoga Block XL | High-Density Foam, 23 × 15 × 7.5 cm

Light, extra-wide yoga block made of high-density EVA foam (23 × 15 × 7.5 cm, 250 g) – support for stretches, hip mobility and yoga at home. · $18.00

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Three heights, one block

Lying flat is the lowest height, on its long edge the middle, standing upright the highest. Start high and go lower as you get more mobile.

6 ways to use it

1. Forward bend with a straight back: hands on the block in front of your feet, push the hips back. Feel the back of the thighs, not the lower back. 30–45 seconds.
2. Low lunge (hip flexor stretch): back knee on the mat, hands on two blocks next to the front foot. Push the hips gently forward. 30 seconds each side – the stretch desk workers need most.
3. Supported bridge: lie on your back, block under the sacrum (the flat bone above the tailbone), let the hips rest. Relieves the lower back. 1–2 minutes.
4. Raised sitting: sit on the block cross-legged. The pelvis tips forward and the back straightens by itself – good for breathing exercises.
5. Chest opener: block lengthways between the shoulder blades, lie back over it, arms out to the side. Counteracts rounded shoulders. 1 minute.
6. Squeeze for the inner thighs: glute bridge with the block between the knees, squeeze gently. 2 × 10.

Cork or foam?

A cork block is heavier, firmer and does not slide – better for standing poses where you put weight on it. A foam block is light, soft and cheaper – better under the back, head or knees. Many people start with foam.

Put it together

Block plus yoga strap plus mat covers almost every stretch. More: 6 yoga strap stretches and tight hips from sitting. The hip routine gives you a daily plan; with any equipment, the guide is automatically 50 % off.

General information, not medical advice. Stretch only into mild discomfort; with sharp pain, numbness or after an injury, check with a doctor first.

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