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Yoga blocks are small, versatile props that bring the floor closer to you, support your body in restorative poses, and help you build alignment and strength at any level of practice. Whether you are a beginner struggling to reach the ground in triangle pose or an experienced yogi looking to deepen a supported backbend, the right block can transform your practice. In this guide, you will learn how to use yoga blocks, whether cork or foam suits you best, and how to get the most out of every session.
A yoga block is a firm, rectangular prop, typically around 23cm x 15cm x 7.5cm, that you place under your hands, back, or hips to modify and support poses. The concept dates back to B.K.S.
Iyengar, who popularised the use of props in the 1960s to make yoga accessible to all body types and ability levels. Today, blocks are one of the most widely used props in studios and home practices around the world.
Here is what a good block can do for you:
If you are just starting out, blocks remove the frustration of not being "flexible enough." They let you experience the correct shape of a pose while your body gradually adapts. Research supports this approach: a study in the Journal of Bodywork and Movement Therapies found that prop-assisted yoga improved flexibility and balance in novice practitioners over a 10-week period (Polsgrove et al., 2016).
Advanced practitioners use blocks to refine alignment, deepen restorative holds, and add challenge to strength-based poses. A block between the thighs in bridge pose, for example, forces your adductors to engage, which stabilises the pelvis and protects the lower back.
There is a common misconception that using a block means you are "not good enough." This could not be further from the truth. Even senior Iyengar teachers use blocks in their daily practice.
Props do not replace effort. They direct it. A block helps you put your energy into the right places instead of fighting your anatomy.
The two most common block materials are cork and foam. Each has distinct advantages depending on your practice style, budget, and priorities.
Cork blocks are made from the bark of the cork oak tree, a renewable resource. They are firm, dense, and have a natural texture that provides excellent grip, even with sweaty hands.
In hot yoga classes, where temperatures can reach 38 to 40 degrees Celsius, cork blocks really shine. The material absorbs a small amount of moisture, which actually improves traction as you sweat.
A high-quality cork block will last for years, even with daily use. They do not compress or lose their shape the way foam can over time.
For studio owners, the economics make sense too. While the upfront cost is higher, the extended lifespan means fewer replacements.
At Stretch Now, the Cork Yoga Block is one of the most popular props, with consistently high ratings from Australian yogis.
EVA foam blocks are lightweight, soft, and affordable. They are easier on the hands and back during longer holds, which makes them a favourite for restorative and yin yoga.
The cushioning is gentler on bony areas like the spine and sacrum. Foam blocks are also easier to pack in a gym bag, making them ideal if you practise at multiple locations.
The trade-off is durability. Foam blocks compress over time, especially under sustained weight. If you use blocks heavily in restorative practice, you may need to replace foam blocks every one to two years.
| Feature | Cork | Foam (EVA) |
|---|---|---|
| Weight | Heavier (approx. 800g) | Lighter (approx. 200g) |
| Grip (dry) | Excellent | Good |
| Grip (wet/sweaty) | Very good | Can get slippery |
| Comfort (long holds) | Firm | Soft and cushioning |
| Eco-friendliness | Renewable, biodegradable | Recyclable, not biodegradable |
| Lifespan | 5 to 10+ years | 1 to 3 years with heavy use |
| Price range (AUD) | $19 to $30 | $10 to $20 |
If you practise hot yoga or want a block that will last for years, cork is the way to go. If portability and cushioning matter most, foam is a solid choice.
Most teachers recommend starting with two blocks. Having a pair lets you support both sides of the body evenly, which is important for maintaining symmetry. Two blocks under your hands in a wide-legged forward fold, or one under each hip in supported bridge, are common setups that require a pair.
One block is enough if you mainly use it for standing pose support or strength exercises. But as your practice grows, a second block opens up many more possibilities.
Standing poses are where blocks make an immediate, visible difference. Here are four poses to try.
Place a block on its medium or highest setting under your lower hand. This keeps your chest open and prevents you from collapsing forward to reach the floor.
The block brings stability so you can focus on lengthening through your top arm and stacking your shoulders. Hold for 20 to 30 seconds per side.
This balancing pose is notoriously tricky without support. A block under your standing-side hand gives you a stable base and lets you focus on the rotation of your torso.
Start with the block on its highest setting and work down as your balance improves. Hold for 15 to 20 seconds per side.
Place a block inside your front foot and rest your forearm on it. This maintains the long line from your back foot through your fingertips.
Without a block, many practitioners sacrifice alignment to reach the floor. Hold for 20 to 30 seconds per side.
Place two blocks on the floor under your hands. This is especially useful for tight hamstrings.
The blocks let you keep a flat back and avoid rounding your spine. As your flexibility improves, lower the blocks or remove them entirely.
This is where blocks truly earn their reputation as the "little prop that offers a lot." Restorative poses use blocks to hold your body in supported positions, allowing deep muscular release.
Sit on a block with your legs crossed. The elevation tilts your pelvis forward, which naturally lengthens your spine.
This is a simple fix for anyone who finds cross-legged sitting uncomfortable. It reduces strain on the hips and lower back, making meditation or pranayama sessions much more accessible. If you also use a meditation cushion, the combination is even more supportive.
In pigeon pose, place a block (or a yoga bolster) under the hip of your bent leg. This props up the pelvis so you can relax into the stretch without hanging in the joint. Hold for one to two minutes per side.
Lie on your back with your knees bent. Lift your hips and slide a block under your sacrum (the flat bone at the base of your spine). Start on the lowest setting.
Let your body weight rest on the block. This gentle inversion calms the nervous system and opens the chest. Hold for two to five minutes.
Place a block horizontally across your upper back, just below your shoulder blades. Lie back over it and let your arms fall open to the sides.
This opens the chest and counteracts the rounded posture from screen time. It is one of the most restorative poses you can do with a single block. Hold for two to five minutes.
Lie on your back with the soles of your feet together and knees open. Place a block under each knee to support the weight of your legs.
This removes any strain from the inner thighs and lets you hold the pose comfortably for five minutes or more. It is an excellent pose for winding down before bed.
Blocks are not just for stretching. They add challenge and variety to your strengthening work.
Place a block between your inner thighs just above the knees. In bridge pose or chair pose, squeeze the block firmly.
This activates your adductors and pelvic floor, creating a more stable base and deeper core engagement. Hold the squeeze for 20 to 30 seconds, release, and repeat three times.
Place a block under each hand while in plank pose. The elevation changes the angle of the pose, which can be easier on the wrists and shoulders. It also increases the range of motion for push-up variations, adding an extra challenge for your chest and triceps.
Cork blocks: Wipe down with a damp cloth after each use. For deeper cleaning, use a mixture of water and white vinegar.
Avoid soaking the block, as prolonged moisture can damage the cork. Let it air dry completely.
Foam blocks: Wipe with a damp cloth and mild soap. Foam is porous, so avoid submerging it in water. Store away from direct sunlight, which can cause EVA foam to degrade over time.
Both work well for beginners. Cork blocks offer superior grip and stability, which can feel more secure when you are learning new poses.
Foam blocks are softer and lighter, which some beginners prefer. If you practise in a heated room or want a block that will last for years, choose cork. If budget and portability are priorities, foam is a great start.
Two is the standard recommendation. A pair lets you support both sides of your body evenly in poses like supported bridge, wide-legged forward fold, and restorative butterfly. If you are on a tight budget, start with one and add a second later.
Yes, in several ways. Sitting on a block in cross-legged positions reduces strain on the knees by elevating the hips.
In pigeon pose, a block under the hip removes pressure from the knee joint. In supported bridge, a block under the sacrum takes load off the knees while still providing a gentle backbend. Always consult a healthcare professional for persistent knee pain.
The most common size is 23cm x 15cm x 7.5cm (9 x 6 x 3 inches). This fits comfortably under a hand and provides three height options depending on which side you place it on. Some blocks are slightly larger or smaller, but this standard size works for the vast majority of practitioners.
Not at all. Advanced yogis use blocks to refine alignment, deepen restorative holds, and add challenge to strength work.
B.K.S. Iyengar, the founder of Iyengar yoga and one of the most influential yoga teachers in history, used props extensively throughout his advanced teaching. Blocks are a tool for precision, not a sign of limitation.
Explore the full yoga blocks collection at Stretch Now, or pair your blocks with a yoga strap for a complete prop setup.
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