A goal of Table Pose is to support spinal alignment, and a block can help enhance that process. How a yoga block can help: As Gaillard noted, squeezing a block between the thighs helps align the core and leg muscles. It's often a starting or transition pose before other, more complex poses. What it is: As Gaillard explained, Table Pose is a static position that can help people find spinal alignment in their yoga practice. Release the block and return to standing.Take two to three deep breaths in and out, continuing to squeeze the yoga block.Hold or slowly sway the elbows side to side. Clasp opposite elbows in each hand as the torso folds at the hips so the chest is facing the thighs, slowly and deeply exhaling on the descent.Squeeze the thighs together to hold the block in place while slightly bending the knees. Place a yoga block between the thighs so the long, flat sides align with the legs.You can also place a block at the feet to lay the hands on for extra stability. When the block is squeezed, the connection to the core is established and, eventually, subtly felt", she noted. "The thigh muscles, or adductors, attach to the core. That's because, as Gaillard noted, the thighs support the hips and pelvis, which then support the core and back. How a yoga block can help: In this pose, Gaillard explained that squeezing the block between the legs encourages core activation, which helps the spine to lengthen and upper body to fold forwards a bit more naturally. What it is: According to Gaillard, Ragdoll Pose (also called Uttanasana) is a standing forward bend aimed at improving spinal flexion and stretch in the hamstrings. Looking to incorporate yoga blocks into your practice? Try these five poses using the Nike Mastery Yoga Block. That said, those with an injury should consult with a primary-care doctor prior to using yoga blocks (or participating in yoga in general) to see if it's right for you. The American Council on Exercise (ACE) noted that yoga blocks can also help make yoga accessible to beginners or those experiencing injuries or certain physical limitations. (Related: How to Choose the Right Nike Sports Bra for Yoga) The thighs, in turn, help support the hips. In order to keep the block between the legs, the thigh muscles have to remain activated. This core activation and spinal alignment usually happens when squeezing the block between the thighs in certain poses (like Table Pose, when a person is in a quadruped position). Using yoga blocks can also help trigger core activation and spinal alignment in other poses, said Gaillard, making them helpful tools for yoga enthusiasts of all levels.
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