You can do this with literally no time or effort by using restorative yoga poses with blocks.
One way to get your body moving is by doing yoga. For restorative yoga poses, you will need exercise balls and blocks. They are inexpensive and easy to find in any store.
Yoga balls are perfect for beginners because they take the work out of achieving backbends if that’s your goal, but it’s also suitable for building strength in your upper body.
In restorative yoga poses, blocks support your body to relax in deep stretching poses. It is also suitable for building strength in your hands.
You will need an exercise ball, a yoga mat, blocks, and a blanket for all restorative yoga poses.
If this is your first time attempting Restorative Yoga, I recommend remaining in each posture for at least 30 seconds, if not longer. In the future, you can work your way up to staying in each pose for five to eight minutes.
Although the postures appear to be easy and calm, getting into a relaxed position can be difficult for beginners.
Be patient and make minor changes until you are at ease. When your body is completely comfortable, your mind tends to slow down and appreciate the situation.
Here are some examples of restorative yoga poses with blocks that will help strengthen your shoulders, arms, hips, and legs at the same time.
Block Supported Iron Cross Twist
- Lie on your back with your arms at your sides.
- To rotate your hips to the side, bend one leg to hip height and cross it across your midline.
- Place two blocks beneath that twisted knee to allow you to rest in this posture.
Block Supported Side-Lying Pose
- Lie on your side with your knees bent at a 90-degree angle.
- Put one block between your knees.
- Put another block beneath your chin.
- Allow your bottom arm to rest quickly on the ground in front of you while your top armrests comfortably by your tummy.
Block Supported Fetus Pose
- Sit back on your heels and kneel on your shins.
- Place a flat-sided block about one foot in front of you.
- Turn your head to one side and place your forehead on the block. After a while, flip sides, or
- lay your forehead directly on the block for symmetry.
- Relax your shoulders by stretching your arms down by your sides.
Block Supported Relaxed Bridge
- Lie on your back.
- Press up to a bridge position with your feet flat on the ground.
- Place a block beneath your hips, at the base of your spine, and relax onto it.
Block Supported Butterfly Savasana
- Place the top horizontal block and the bottom vertical block approximately four to five inches apart.
- Sit six inches in front of the bottom block and lean back so the bottom block is directly between your shoulder blades and your head rests on the top block.
- Adjust the blocks as necessary until you’re satisfied.
- Allow your knees to fall open by bringing the soles of your feet together.
Yoga poses with blocks are great for relieving body tension, improving energy levels, and maintaining flexibility. These Restorative Yoga poses are the perfect way to relax at the end of a busy day.
However, if your first effort at Restorative Yoga fails, don't be disheartened. For many fitness enthusiasts, the prospect of running five miles is more appealing than sitting stationary for 30 minutes.
With time and practice, you will be able to still your body and mind more efficiently, and the long-term benefits to your life will be tremendous.
Before you know it, you'll be practising yoga poses with blocks daily!