Yoga Props Deep Dive: Blocks, Straps, and Bolsters — When to Use Which

Props are not just crutches; they're tools that enable alignment, access and restorative recovery. Whether you teach accessible community classes or therapeutic privates, understanding how to use blocks, straps and bolsters elevates your teaching and protects students' bodies. This guide explores material choices, set-ups and nuanced cueing for maximal benefit.

Why props matter

Props change the mechanical demands of a pose while preserving its intended sensation. For example, a block under the hand in Triangle pose reduces torso rotation demand, allowing a student to maintain spinal length and access hamstring stretch without compromising lumbar alignment.

Blocks — alignment and leverage

Blocks provide vertical support and adjustable height. Choose cork for studio durability and foam for travel. Practical uses:

• Raised hands in standing forward folds for improved hip hinge
• Knee support in lunges to reduce compression
• Elevated seat in meditation for pelvic tilt and lower back relief

Straps — extending the limb safely

Straps extend reach without forcing joint range. Look for a wide, flat strap with secure buckle. Ways to use them:

• Half lift with strap looped around feet to maintain spinal length while accessing hamstrings
• Shoulder mobility drills using a strap behind the back for safe external rotation progressions
• Assisted binds and controlled traction during seated twists

Bolsters — support and parasympathetic downshift

Bolsters create gentle elevation that allows long holds with minimal muscular effort. Use rectangular bolsters for chest-openers and round bolsters for head or sacral support. Therapeutic uses include:

• Supported bridge to open the chest without compressing the lumbar spine
• Bolster under the knees in supine to relax the lower back
• Full restorative with bolster and blankets for nervous system regulation

Material and maintenance

Choose easy-to-clean materials for studio use — removable covers are a plus. Cork blocks need regular sealing; foam blocks should be checked for compression tears. Bolsters with washable covers increase hygiene and longevity in busy studios.

Advanced setups and teacher tips

• Micro-adjustments: Small changes in block position (1–2 cm) significantly alter sensations. Teach students to fine-tune placement.
• Layering props: Use a block on top of a folded blanket for intermediate heights and variable give.
• Sensory focus: Encourage students to notice breath shifts and parasympathetic signs when moving into supported holds.

Case examples

Example 1: A student with tight hamstrings and low back pain — use blocks under hands in Uttanasana and a strap in seated forward fold to maintain spinal length while gradually increasing hamstring tolerance.

Example 2: A teacher with wrist pain — transition to fists or blocks under forearms in plank and chaturanga; use a bolster for restorative chest work instead of deep upward dog.

Teaching language when using props

Guide students toward autonomy by offering options and describing outcomes: “If your lower back tends to round, place a block under each hand to keep the hinge at the hips. If you want more sensation, move the blocks closer.”

Prop-first mindset in teacher training

Include a props module in teacher trainings that covers not just what props are for, but when to remove them. The goal is not dependency but graduated access and improved movement literacy.

Final thoughts

Props allow you to meet students where they are and to progress them safely. Invest in good equipment, teach nuanced placements and encourage students to explore subtle micro-adjustments. Well-used props make yoga more inclusive and enduring.