Common Yoga Props and Proper Alignment

Common Yoga Props

Some of the most common yoga props used in Restorative yoga…

Don’t get discouraged if you are looking to build an at home practice and do not have these props lying around. If you do not have access to these props items around your house can be substituted.

The most common of the yoga props is the yoga block. The block is used to help support the body in various poses. It allows the user to hold the poses for longer periods of time or go more deeply into the pose. They act as a force of stability. Yoga blocks can be foam or cork material. Blocks are usually inexpensive and either material is good. I have both and they both work well. Having one can be essential to your practice, having two is a plus. If you do not already have a block lying around, a stack of books is a good substitute or a water bottle, anything to help keep you stable in a pose.

Straps are used for stretching or allowing for a deeper stretch, usually used in lying postures when stretching the legs or seated positions when stretching the arms. If you do not have a strap a belt, tie, scarf or small towel is a good substitute.

A towel or blanket can be used to prop up the hips in seated positions or used to lie under the head in a supine position. They can also be used to cover up the body during Savasana or during any restorative pose. They can easily be adjusted for height or comfort level since they are easily folded to a desired height or stacked on top of each other. A woven traditional Mexican blanket is standard, however any type can be used as well as any type of towel.

Bolsters are used mainly in restorative or yin yoga. They are a firm, soft object to sit or lie on. They help prop a person up in restorative postures or by laying over one. It provides a sturdy base for the user. Bolsters come in rectangular or round shapes.

Sorry about the lighting in this picture...

Balls are good for yoga practice if you have a specific problem area that needs some attention. They can be used to massage the problem area by placing the ball on the area and breathing into the space. They are also great for massaging the feet. There are specific balls designed for yoga but a tennis ball or a lacrosse ball is a good replacement.

Foam rollers are great for rolling out your muscles in the legs and back. They are solid and cylindrical made of course of foam.

Proper Alignment

You will often hear about proper alignment. Instructors many not use that terminology but in beginner’s classes they will usually explain how to get into a pose more so than say an advanced class. As long as the pose feels good to you and you are being safe do what’s right for you even in an assist. If you don’t want assistance do not be afraid to let them know. Yoga isn’t about touching your toes or being flexible. It is about healing you, making yourself better, and finding yourself in the pose.

Having proper alignment keeps you safe during your yoga practice. It keeps your body safe from injury while allowing you to find the perfect position in each pose for your own body. Not all poses will be the same for every body type. All bodies are different. We cannot all follow one specific way of doing a pose. Modifications are common in every pose whether it be putting your knee down, moving into a pose that is more comfortable for you and sometimes that pose is child’s pose, or having to adjust your body in a way that feels good for you. People with ongoing injuries, such as scoliosis or chronic knee pain, often use modifications and props to hold themselves in a pose that may otherwise be uncomfortable for them. And remember just because you were able to do something one day doesn’t mean you’ll be able to do it the next. Our bodies are constantly adjusting and changing.

In all poses it is important to remember to keep a straight spine. Always think about lengthening the crown of the head towards the ceiling and the tail of the spine towards the ground. That will go for when you are horizontal as well, such as table top position, crown of the head extends towards the front wall with the tail of the spine lengthening towards the back wall.

We sometimes hear that proper alignment for a lunge is knee over the ankle to protect your joints, while this may be true it is also true that as long as the pose feels good for you as long as your foot (heel) does not begin to come up off the mat your leg will be safe.

When in a table top position make sure your shoulders are over your wrists pushing away from the yoga mat and pushing through the palms, knees are underneath the hip points and the toes are flat. When in a high plank position the shoulders should be over the wrists. A slight bend in the elbows and the eyes of your elbows should be pointing forward, pushing away from the yoga mat and opening up through the chest, rotate the shoulders back and down. This can also be done in mountain pose or in any standing pose. Feet are pushing back and down towards the mat. Engaging the core for a firm foundation. Legs are zipped up. When lowering to the ground shift forward slightly, squeeze elbows in toward the ribs and lower slowly to the ground.

Remember to think of these alignments in all of your poses; crown of the head extending upward and tail of the spine pointing down, shoulders over wrists, knee under hip point hip width apart and open chest. As many of these you will find are the base for most positions. Come back to the foundations of yoga. And remember do what feels good for you. If you have to continuously shift in a pose to find what is right for you, do it. The pose and the yoga is for you and no one else. It is there to make you and your body feel better. Finding your proper alignment in each pose will ultimately help you feel better and eventually help you find what feels good. Remember to never push past your edge. You want your yoga to feel good, not to hurt you.


*Photo cred: Google

Love you all.
xo

Namaste.
Kelly