The Magical Yoga Block
The Most Fun You Can Have With A Rectangular Prism
You probably don’t think of a yoga block as an instrument of torture until you’ve learned to use it as such. I never spared much room in my mind for them either until one day in yoga class. We did a series of core exercises using the block that left my entire midsection and lower back burning, but in a good way.
Why The Block Is Best
For the exercises below, the block is used as a device to create and maintain tension while moving through the entire range of motion. These are all anti-extension movements, which means the abdominal and lower back muscles remain in a static contraction while supporting the movement of the arms and legs. This is good because it doesn’t place undue stress on the lower back like exercises such as traditional sit-ups. The video below has demonstrations of all three exercises.
Movement 1: Dead Bug With Block
I recommend starting with this exercise, which is the easiest to perform. As with all the exercises, you will create and maintain tension by squeezing the block between the base of your knee and elbow. The goal is to keep the block firmly in place. Exhale as you extend the arm and leg outward, inhale to bring them back in. Continue slowly and steadily for 10 to 15 reps, then repeat on the other side. For an extra challenge, hold the arm and leg out at the extended position for a few seconds each rep.
Movement 2: Single Leg Lift
This exercise presents a step up in intensity because your shoulders are raised slightly off the ground. Make sure to interlock your hands at the base of your neck and use your arms to support your head instead of placing all the stress on your neck. Once again, keep a tight squeeze on your block as you exhale and lift the leg as high as you comfortably can. There is no need to force your leg higher than it wants; this exercise will be strenuous enough without the extra motion. Do sets of 10 to 15 repetitions for each side. For additional fun, hover your leg just a few inches off the floor on your last rep for 10 seconds.
Movement 3: Oblique Single-Leg Lift
The most challenging part of this set requires you to hold the block across the body. In the video, the block is between my left elbow and right knee. Everything else is the same as the single-leg lift: support the head, tight block squeeze, and slow and controlled reps.
Adding any or all of these movements to your training is a great way to strengthen not just the abdominals but also the musculature of the lower back. They do so without much risk of injury, either. Strengthening the lower back is typically one of the best ways to treat lower back pain. Having a strong lower back can also help prevent pain in the first place.
Friday Beer Break
Even though I write this in August, Oktoberfest beers were showing up on grocery shelves at the end of July! While I’m no fan of season creep, I’ll gladly let it slide when it involves Sierra Nevada and their Oktoberfest, which is brewed in conjunction with a different German brewery each year. This year’s edition is in association with Brauerei Gutmann.
