Beginner's guide to yoga props: Part 1 - yoga mats and blocks.

So, you've decided to try yoga! The start of a yoga practice is so exciting; I absolutely love teaching beginners!  I love to see people getting to know their bodies, learning how to honor both their strengths and limitations, and finding a steadiness physically and emotionally through their practice.

Of course those things take some time, and when you first start out, yoga may seem a little daunting. You may see shelves of all sorts of accoutrements for the practice and might wonder what they are all for.  Here's a little guide to a couple of the props that are used frequently in yoga classes, and also what ones you may want to have on hand if you are starting out a home yoga practice i.e. with YouTube videos.  :)  This post will cover the two most important - a yoga mat and block, and subsequent articles will cover other props such as blankets, straps and bolsters.

A Yoga Mat

The most important prop, a yoga mat is something you will want to have for yourself, even though most studios will lend you a mat.  Though at my studio I am quite fastidious about having students clean their mats with my naturally disinfecting mat spray when they are done using them, I have been to other studios or gyms where the mats get cleaned, shall we say, once in a blue moon?  Granted, I am a bit body-fluid-phobic, but some postures have my face resting on my mat - and my face is probably resting where somebody else's sweaty feet were in the previous class...  So, I have my own mat and take it with me wherever I practice.  :)

Yoga mats have a wide range of options and prices, starting from cheapies under $10 and higher end mats up to over $100!  If you are a beginner and trying out a yoga practice, you probably want to get a mat that is decent enough quality to support rather than hinder your practice, but not crazy expensive.  This is my favorite beginner yoga mat.  It is thick enough to be supportive, sticky enough that you don't slip (though it does need to be sprayed and wiped off a few times when you first buy it; it is a little slippery at first), long enough for most people's heights, AND it comes in many colors.  :)  This mat is around $20.

If you are shopping for a yoga mat yourself, make sure you get one that says "yoga mat" on the label and not "exercise mat."  Exercise mats tend to be thick, i.e. plenty of padding for doing crunches, but too thick for yoga.  The extra thick exercise mats can cause you to be unstable or even to turn your ankle in some standing postures.  They also tend to stretch, so standing postures will gradually get wider and wider... Imagine starting in a lunge and ending up in the splits as the mat stretches! (exaggeration, but you get the picture  :)  )

Also, if you are shopping for yourself, I would suggest getting a mat that is 3/16 inch or 1/4 inch thick, not the super thin ones you can find at department stores.  Slightly thicker mats are more comfortable for seated/reclining postures, but not so thick as to be unstable.

Super cheap mats that are around the $10 price range tend to be pretty slippery.  As someone new to yoga, you definitely don't want to have to worry about your hands or feet slipping around in standing postures or downward facing dog!

Sometimes a new yoga mat smells when you first purchase it; you've heard of "new car smell," how about "new mat smell?"  :)  Hang it up somewhere away from the sun and other heat sources, and let it air out for a few days if the smell bothers you.

Blocks

Yoga blocks are, in my opinion, the most essential prop for your practice after a mat.  Yoga blocks are  commonly used for a few basic purposes (these are not all inclusive, but just the basics!):

1.  To elevate the hips in seated postures. 

Elevating the hips when sitting on the floor can help with a number of issues.  Since we spend so much time sitting in chairs, our hips, legs and backs generally do not have the flexibility required to sit comfortably on the floor.  If you try sitting on the floor yourself, you may find your back rounds, your knees are high off the floor and you may find you have to hold yourself somehow with your arms.  When you elevate the hips a bit, it will allow your spine to lengthen and find its neutral curves, and also the hips to start to soften, allowing the knees to come closer to in line with the hips.

If Easy Pose (sukhasana) is not easy at all (spine
rounded, knees higher than hips)...

...then sitting on a block can help you to lengthen your spine
and settle your knees to the level of your hips or below.

Elevating the hips can also take pressure off the knees in certain postures, if deep flexion of the knees is not something your body is ready to practice.

If i.e. Hero's Pose (virasana) is too
strenuous on the knees...

...you can elevate the hips with a block
so the knees are comfortable.

2.  To make the floor an easier reach.

The full variation of various standing yoga postures with a hand or two on the floor, such as side angle pose or triangle pose, may not be accessible to many practitioners.  Placing a block under the hand allows you to find your full expression of the posture with safe alignment.

Side Angle (parsvakonasana) without a block - spine curved
sideways in an effort to reach the floor with the hand.

Side angle with a block allows the spine to be long and
straight rather than curved sideways.

Triangle (trikonasana) with torso falling forward toward the
 inside of the leg in an effort to reach the floor.

Triangle with a block allows the spine to be long, the ribs
to be stacked on on top of the other, and the spine to be
in line with the thigh rather than folding forward.

Using blocks under the hands in standing forward bends helps to protect the low back if you have a tight low back or hamstrings.

A safer forward bend for someone with low back issues.

3.  To support or prop up the body in a certain position.

Many times blocks are used to keep the body supported in a certain position, usually a position where your body is intended to relax and soften into the props.

Supported Bridge (setu bandhasana variation) with sacrum
supported by a block.

Supported Fish (matsyasana variation) with two blocks for
support.

There are many additional uses for blocks, but hopefully the uses above will convince you of the utility of a yoga block!  :) For yoga block recommendations, I recommend either a cork block like this one or a firm foam block like this one.  If you are shopping for one yourself, make sure you get one that is 4 inches thick, as the thicker ones are more stable and supportive.  If you opt for a foam block, make sure it isn't too "squishy." To test for squish, place the block on its tall end and sit on it.  The block shouldn't squish down with your weight, but should keep its shape and feel firm and stable.

A stable and high quality block keeps
its shape when you sit on it.

A low quality block squishes and feels
unstable when you sit on it.

For more about yoga props, check out Beginner's Guide to Yoga Props Part 2!