Cheating or elevating? - A winning "prop"osition for your yoga practice

Cheating or Elevating? Using props in yoga practice is totally legit

Yes, I was one of them too.

When I was practicing and teaching yoga in my 30s and 40s, I was reluctant to use yoga props – I do not need them, right? Because I was young and able, or so I thought.

As I moved into my 50s and 60s, I finally understood what a friend a prop is. A prop – block or brick, strap, wall, chair, blanket, or bolster – each of these can be extremely useful in helping me to be more stable, safe, as well as challenge me to reach for more, if that is what I want to do.

The same yoga pose can be much more enjoyable if we can hold it with less struggle – and this is where the props come into picture. One of the most often quoted aphorisms of Sage Patanjali is - Sthira Sukham asanam, meaning the asana should be stable and comfortable. In other words we should strike a balance between ease and effort. And believe me, props help us do exactly this.

Mr. B.K.S. Iyengar pioneered the use of props back at the turn of century. He was a sick teenager and could not do some of the poses so to assist himself he started using household things to help him align in the yoga pose and hold it for longer.  The rest is history.

In a nutshell, yoga props can benefit us in the following ways:

·         Postural yoga – proper alignment in the yoga poses or asana

·         Mindful yoga – make yoga practice easier so we can internalize it

·         Yin yoga – hold poses longer so muscles can relax

·         Therapeutic yoga – helps when the person has limited mobility due to stiffness, injury, or arthritis etc.

The use of yoga props can be incredibly beneficial especially for older adults, helping to make the practice safer, more accessible, and more comfortable. Here are some key ways props can assist:

1.      Support and Stability: Props like blocks, straps, and chairs provide extra support, helping to maintain balance and stability in poses. This is especially important for older adults who may have reduced strength or balance.

2.      Enhanced Flexibility: Using props can help practitioners achieve proper alignment and deeper stretches without straining. For example, a strap can assist in reaching the feet in seated forward bends, and blocks can bring the floor closer in standing poses.

3.      Reduced Risk of Injury: Props allow for modifications that can prevent overexertion and reduce the risk of injury. Bolsters and blankets can support the body in restorative poses, making them more comfortable and reducing strain on joints.

4.      Improved Alignment: Proper alignment is crucial for preventing injuries and getting the most out of each pose. Props help maintain correct alignment, ensuring that the body is positioned safely and effectively.

5.      Increased Confidence: Knowing that props are available can boost confidence, encouraging older adults to try new poses and deepen their practice without fear of falling or injury.

As mentioned above, yoga pose is defined as “Sthira Sukham Asanam” – meaning the asana should be steady, stable, and comfortable.  The purpose of yoga asanas is to prepare the body for meditation, so if the body is restless and is in discomfort, it will be really tough to cajole the mind into a meditative state.

Now let us look at each type of yoga props and how they can be used to make our practice better.  For each prop, I will also give an example of how they can be used in a couple of specific asanas.

1. Yoga Blocks

• Benefits: Provide support and stability, help with alignment, provides deeper stretch and make poses more accessible.

• Child's pose (Balasana): Place elbows on two blocks; drop forehead on the floor in child's pose. Helps stretch upper back and shoulders

• Half Moon Pose (Ardha Chandrasana): Use a block under your hand to help with balance and keep your chest open.

  
  

2. Yoga Straps

• Benefits: Aid in stretching and reaching, improve flexibility, and help maintain proper alignment.

• Seated Forward Bend (Paschimottanasana): Loop a strap around your feet and hold the ends to keep your back straight while reaching forward.

• Cow Face Pose (Gomukhasana): Use a strap to bridge the gap between your hands if they do not meet behind your back.

  
  

3. Yoga Bolsters

• Benefits: Offers support in restorative poses, helps with relaxation, and reduces strain on joints.

• Reclining Bound Angle Pose (Supta Baddha Konasana)

• Back stretch - here you can see how we propped up two bolsters for a deep back stretch and release from tension.

  
  
  
  

4. Yoga Blankets

• Benefits: Provide cushioning, support, and warmth, and can be used to modify poses.

• For Myofascial release – digestive support

  
  

5. Yoga Chairs

• Benefits: Assist with balance, provide support in standing poses, and help with deeper stretches.

• Standing forward bend (Uttanasana - here we see the student starting to get into the forward bend. As we progress we can move the palms to the seat of the chair

• Balance (tree pose)

6. Wall

• Benefits: Aids in range of motion, improves flexibility, and provides support for balance.

• Half moon pose (ardha chandrasana) - using both blocks and the wall. Blocks provide stability and wall provides alignment

• Downward facing dog (Adho Mukha Svanasana) - place both palms at shoulder width on the wall and walk back until you feel the stretch

When we want to slip into that deeply relaxed state of mind and body, props are our best friends. In the picture below you can see what I mean by this statement.

There you have it. I am sure you agree with me (more or less) that yoga props are definitely a friend and help us elevate our practice.  First and foremost, be safe in your practice. Experiment with what works for you.

One of the non-conventional props I use is the kitchen counter. It is a fantastic way to do half-moon or warrior pose.  Check out this short video for the kitchen yoga. Go ahead and give it a try.

 General Tips

• Listen to Your Body: Always pay attention to how your body feels and avoid pushing into pain.

• Start Slow: Begin with gentle stretches and gradually increase intensity as your flexibility and strength improve.

• Seek Guidance: If you are unsure about proper alignment, consider taking a class or consulting with a yoga instructor.

  
  

Do you have any specific poses or props you would like more detailed tips on?

How do you use props in your practice?

Let's chat

• Do you use props in your yoga practice?
• Write an answer
• What are your favorite props?
• Write an answer

Do comment below about your experience using yoga props either at a yoga class or at home – which ones you love and which ones not so much.

I want to thank my students for being my models and trusting me with their practice year after year

If you want to try a yoga class for free reach out to me. Thanks