What's Blocks got to Do with It? Part 2
- TheNeuryogini
- Oct 31, 2021
- 6 min read
Updated: Dec 22, 2023
The Best of Both Worlds
Hello and welcome back!
Last time, we began a discussion on the benefits of yoga blocks and looked at some poses to see how blocks can help us access a supportive stretch. Today, we look at a variety of lunges. These are my favorite poses to access with blocks. I'm so excited to share them with you! I hope you find ease and depth and maybe gain a new perspective of your strong body and this beautiful practice of yoga.
Lunges can be intense. They target hamstrings and hips. Our hips, specifically the psoas muscles, are connected to the adrenal glands which are responsible for the fight, flight, freeze response. Over time, our hips collect and hold onto stress and other emotions. Sitting for prolonged periods of time can cause tight hamstrings which then tug on and upset our backs (and spine, shoulders, and necks-- it's all connected!).
Yoga blocks can help us access the benefits of the poses and ease us into the stretch without overwhelming our bodies, minds, and emotions. Yoga blocks are the best of both worlds as they ease us into poses while helping us experience a deeper stretch with less work. ("Work" here meaning forcing ourselves to touch the ground or otherwise pushing into a stretch that doesn't support proper, healthy alignment.)
So, let’s dive into the poses! Remember to listen to your body always and set aside expectations of what these poses "should" look like and, instead, focus on how they feel.
In all poses we discuss today, keep your hips in line with each other (green line).
This means your hips are not twisting to the side. Going too deep too soon can cause your front knee to splay to the side which twists the hips and moves the stretch.
Realities other than inflexibility that might keep you from touching the ground:
-injury
-large quadriceps, thighs, or belly
-short arms and/or long torso
Remember, touching the ground is an arbitrary line in the sand and does not reflect your abilities or accomplishments. Every body is different. Thinking that a "successful" pose is one where your hands are touching the ground is physically and mentally harmful.
To make room for your quads, thighs, or belly, scoot your front foot out to the side. Splaying your knee to the side while the foot stays in, will make room but will also bring the hips out of alignment and move the stretch (see photo above).
Low Lunge
Purpose: hip flexor stretch (of the leg in the back)
Don't do this
Reaching for the ground can cause the front knee to splay out in most bodies. This causes the hips to twist and come out of alignment. This can be uncomfortable which might lead us to think we're stretching correctly.
Instead, Do This
Placing your hands on blocks (at any height) keeps the collarbone open and spine straight and long which is more likely to keep your hips in alignment and the stretch in the hip flexor. The more the front knee is bent, the deeper the stretch.
Remember, everything is connected! Supporting the collarbone and spine helps prevent injury and allow a deeper stretch without as much work.
Another option
Placing your hands on your front thigh is a great option but requires balance. Add a little extra stretch by pushing your hands into your thigh allowing for a slight back bend. Look upward for a balance challenge!
Half split
Purpose: hamstring stretch, balance
Don't Do This
For most us, not much effort is needed to feel this stretch. It’s difficult to balance in this pose, so it makes sense to want reach for the ground. However, if you have tight hamstrings reaching for the ground can throw the hips out of alignment and put a deep bend in the knee. This takes the stretch out of the hamstring.
Here we see my hips pushing to my right side (green line and arrow) and a deep bend in my front knee. Instead of a hamstring stretch, I feel this in my hips (and not in a good way).
Instead, Do This
Remember, we want engagement and length. Blocks support this by giving us space to keep the spine long and hips in line with each other. There can be a slight bend in the knee here. I like to move slowly between a slight bend and straight knee to move the stretch around my hamstring.
Here, I have corrected my hips from splaying to the side (green line). Lifting my torso allows for my front leg to straighten for a good hamstring stretch.
Cow lunge
Purpose: deep hip flexor stretch (of the back leg), leg strengthening, balance
Don't do this
Cow lunge is just like low lunge except the back knee is lifted by curling down the back toes and pressing into them.
Crunching to touch the ground can be uncomfortable when your front quad is pushing into your chest. Rounding over causes the back knee to splay out and hips to come out of alignment.
Taking this photo was very uncomfortable for me. It did not feel good in my hips and put too much pressure in my back knee.
Instead do this
Adding blocks (set at any height) keeps the chest up and open. Scoot the hip of the front leg back and the hip of the back leg forward to keep hips in line and engaged.
Depending on your set up (muscle engagement, back knee placement, block height) this pose can become less or more intense for the back hip flexor. I find the closer the shoulders are to being over the hips, the deeper the stretch.
Cow lunge is my favorite pose to add blocks. This pose always hurt for me until I figured it out!
Cat lunge
Purpose: deep hamstring stretch, balance
Don't Do This
Cat lunge requires balance, so reaching to the ground for stability is natural. However, forcing it can cause deep bends in the knees and push the hips out of alignment (green arrow).
Instead, Do This
Adding blocks (at any height) lifts the torso and allows length in the spine. Here, I can straighten my legs for a gooooood hamstring stretch without straining my body. A slight bend in the knees can help target the stretch.
In cat lunge, the back hip is turning in to engage and align (green arrow). The toes of the front foot and heel of the back foot can be down on the ground or lifted.
Working to Full Splits
Purpose: deep stretch of quadriceps, hamstrings, calves, hips, and pelvis
Full splits can be a daunting feat. Attempting full splits before you're ready can lead to over-stretching and injury. I highly encourage you to thoroughly warm up your muscles (especially hips, quadriceps, and hamstrings) and be comfortable with the lunges shown above before working with full splits. Adding blocks to your version of full splits makes this pose much more accessible and easier on the body while keeping this beautiful, deep stretch.
Blocks on either side helps us ease into full splits a little bit at a time. Pressing into the blocks takes off some of the pressure that otherwise would be going straight to the front hamstring and back hip flexor.
Going into full splits before you're ready usually results in the hip of the back leg turning out. Here, you see my back hip (my right one in this photo) is turning inward slightly (green arrow).
For a little deeper work, place a block (or two or a blanket, etc.) under the front hamstring. Play around with block height and how far up or down your hamstring you place the block. Find what works for your body.
What I like about this block placement is that I can rest into the block and focus on my breath. Long holds in this position allow my hamstring to reeeeeally open up. Remember to keep the back hip active by turning it slightly inward (green arrow).
Put it to Practice
Set aside ego and expectation and grab your yoga blocks, a stack of books, upturned bowls, cardboard box, or something of similar style.
Try these poses with supports.
Listen to your body. Need more support? Go for it! These aren't working? Play around with it until you find what works for your body.
Hold each pose for 10 slow breaths as long as your feel safe and supported.
Journal Prompts
Remember that lunges and other hip stretches can bring up emotions. Notice any emotions that come up. If you feel overwhelmed, ease out of the lunge and rest in child pose or other restful pose.
How do these poses feel with yoga blocks?
Are you able to stretch deeply and comfortably?
Did any mental blocks come up? Breathe through these and be curious. Maybe blocks don’t help you, but you’ll never know if you don’t give them a good, informed try!
Next time, we’ll keep expanding our yoga block knowledge with even more poses!
Lokah Samastah Sukhino Bhavantu
May all beings everywhere be happy and free. May the thoughts, words, and actions of my own life contribute in some way to the happiness of and freedom for all.
With gratitude,
Rebekah
PS: Interested in more? Check out my post on mantras!
Put your new block knowledge to use in this FREE yoga class!
Learn more about Rebekah and The Neuryogini or book a consultation or class today!
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