Top Yoga Blocks Exercises for Core Strength and Balance
Yoga blocks are versatile tools that can enhance your practice, especially when focusing on core strength and balance.
Whether you are a beginner or a seasoned yogi, incorporating yoga blocks into your routine can add resistance, support, and an extra challenge to your exercises.
In this post, we’ll explore the top yoga block exercises that target your core and improve balance, helping you build stability and strength effectively.
Benefits of Using Yoga Blocks for Core and Balance Exercises
Before diving into specific exercises, let’s explore why yoga blocks are essential:
Enhanced Engagement: Yoga blocks help activate and engage core muscles by altering the range of motion.
Improved Balance: Incorporating blocks in poses like planks or side planks increases the instability, forcing you to stabilize.
Accessible for All Levels: Blocks provide support, making challenging poses more accessible to beginners.
Strength and Flexibility: These tools simultaneously strengthen your muscles and improve flexibility.
Top Yoga Blocks Exercises for Core Strength
1. Block-Assisted Plank
Targets: Core, shoulders, and arms
How to Perform:
Place two yoga blocks under your palms, shoulder-width apart.
Get into a high plank position with your hands gripping the blocks.
Activate your abdominal muscles to maintain a straight alignment from your head to your heels.
Hold the position for 20–30 seconds, gradually increasing duration as your strength improves.
Benefits:
Enhances core stability.
Increases wrist and arm strength due to the elevated hand position.
2. Block Boat Pose (Navasana)
Targets: Abs and hip flexors
How to Perform:
Sit on the floor and hold a block between your hands.
Raise your feet off the floor, keeping your knees bent at a 90-degree angle.
Extend your arms straight, keeping the block in front of you.
Hold the pose for 10–20 seconds, then lower your legs and repeat.
Benefits:
Intensifies the traditional boat pose by adding arm engagement.
Builds endurance in the lower abs.
3. Block Russian Twists
Targets: Obliques and lower abs
How to Perform:
Sit down with your legs bent at the knees and your feet resting firmly on the floor.
Hold a yoga block in both hands.
Lean back slightly, keeping your back straight.
Twist your torso to the right, bringing the block to the outside of your right hip.
Return to the starting position and repeat the movement on the opposite side.
Benefits:
Improves rotational core strength.
Boosts balance and coordination.
4. Elevated Side Plank with Block
Targets: Obliques, shoulders, and hips
How to Perform:
Place a yoga block under your bottom hand for support.
Get into a side plank position, stacking your feet.
Keep your hips elevated and hold the position for 15–20 seconds.
Switch sides and repeat.
Benefits:
Enhances core stability and balance.
Strengthens shoulder and hip stabilizers.
5. Block Dead Bug Exercise
Targets: Core and coordination
How to Perform:
Lie on your back, bend your knees, and keep your feet flat on the ground.
Place a yoga block between your knees and hands.
Lift your arms and knees to a 90-degree angle.
Extend your right arm and left leg simultaneously, keeping the block stable.
Return to the center and switch sides.
Benefits:
Develops core control and coordination.
Prevents lower back strain.
Top Yoga Blocks Exercises for Balance
6. Tree Pose with Block
Targets: Core, balance, and hip stability
How to Perform:
Stand tall and place a yoga block under your left foot.
Lift your right foot and place it on your left inner thigh.
Bring your hands to prayer position or extend them overhead.
Hold for 20–30 seconds and switch sides.
Benefits:
Improves single-leg balance.
Engages the core to stabilize the pelvis.
7. Warrior III with Block
Targets: Core, hamstrings, and balance
How to Perform:
Arrange two yoga blocks on the mat directly in front of you.
Stand on your left leg and hinge forward, extending your right leg behind you.
Place your hands on the blocks for support.
Hold the position, keeping your spine straight.
Benefits:
Strengthens the core and lower body.
Builds balance and focus.
8. Half-Moon Pose with Block
Targets: Core, glutes, and coordination
How to Perform:
Place a block a few inches in front of your left foot.
Shift your weight onto your left foot and place your left hand on the block.
Lift your right leg and extend your right arm upward.
Hold for 15–20 seconds, then switch sides.
Benefits:
Boosts core strength and stability.
Enhances overall body coordination.
9. Chair Pose with Block
Targets: Quads, glutes, and core
How to Perform:
Stand with your feet hip-width apart.
Securely hold a block between your thighs, engaging your inner thigh muscles.
Lower into a chair pose, keeping your back straight and arms extended forward.
Hold for 15–30 seconds.
Benefits:
Activates inner thigh muscles.
Strengthens the lower body while improving balance.
10. Block-Enhanced Bridge Pose
Targets: Lower back, glutes, and hamstrings
How to Perform:
Rest on your back with your knees bent and feet planted flat.
Position a yoga block beneath your sacrum for added support.
Push into your feet and gently lift your hips.
Hold for 20–30 seconds, then slowly lower.
Benefits:
Stretches the lower back and hip flexors.
Enhances balance while relieving tension.
Related post: How to Use Yoga Blocks for Beginner Yoga Poses
Tips for Incorporating Yoga Blocks into Your Routine
Start with basic poses and gradually add more challenging exercises.
Focus on maintaining proper alignment to prevent injury.
Use blocks as a prop for support or to increase difficulty, depending on your goals.
Practice regularly to see improvements in core strength and balance.
Conclusion
Yoga blocks are an incredible tool to enhance your practice, especially when targeting core strength and balance.
The exercises mentioned above cater to various fitness levels and are designed to help you build stability, flexibility, and strength.
Incorporate these yoga block exercises into your routine and experience the benefits of a more engaged core and improved balance.
Disclaimer
The information provided in this blog post, "Top Yoga Blocks Exercises for Core Strength and Balance," is for general informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Always consult with a qualified health or fitness professional before beginning any new exercise program or using yoga props like blocks.
If you experience pain, discomfort, or any health concerns while performing these exercises, discontinue immediately and seek professional guidance. The exercises described here may not be suitable for everyone, and individual abilities and limitations should always be considered. Use yoga blocks responsibly and ensure proper alignment to avoid injury.
The author and publisher of this blog post are not responsible for any injuries or he
alth issues that may arise from following the practices outlined. Practice mindfully and enjoy the benefits of yoga at your own pace.