How to Overcome Downward Dog Challenges with Yoga Blocks
- presspauseuk
- 2 days ago
- 5 min read
This week in our Monday night class we did a mini workshop as part of our practice on Downward dog as for so many of us it does not feel like a rest pose and we struggle to move through it to perhaps a low lunge or plank. Downward Dog is one of the most recognised and widely practiced yoga poses. Downward dog is a transition pose so feeling more confident in it and it becoming more accessible is a good feeling. It stretches the entire body, strengthens muscles, and calms the mind. Yet, many yogis struggle with proper alignment, comfort, to move from this pose, which can limit its benefits and even cause discomfort. Yoga blocks offer a simple, effective way to improve your Downward Dog by supporting your body, enhancing alignment, and deepening the stretch safely.
As someone said after class " Wow they really do make a difference!"
Here we explore how to use yoga blocks and other support in Downward Dog, the benefits of incorporating them, and practical tips to get the most from your practice.
Why Alignment Matters in Downward Dog
Downward Dog (Adho Mukha Svanasana) is a foundational pose that stretches the hamstrings, calves, shoulders, and spine. The best alignment you can find ensures you get the full benefits and avoid strain or injury.
Common alignment challenges include:
Tight hamstrings causing rounded backs achy backs
Limited shoulder flexibility leading to collapsed chest or uneven weight distribution
Wrist discomfort from bearing too much weight on hands
Moving to low lunge difficult to bring back foot forwards
When alignment falters, the pose loses its effectiveness and can cause tension in the neck, shoulders, or lower back. Yoga blocks help address these issues by providing extra height and support.
How Yoga Blocks Improve Your Downward Dog
Yoga blocks are lightweight, firm props usually made from foam, cork, or wood. They come in standard sizes and can be placed under hands, feet, or even hips to modify poses.
In Downward Dog, blocks can:
Elevate the hands to reduce wrist strain and make the pose more accessible for beginners or those with tight shoulders.
Support the heels if they don’t reach the floor, allowing a gentler stretch in the calves and hamstrings. The aim of Downward dog is not for heels to reach the floor and bent knees can be helpful too.
Encourage proper spine lengthening by helping maintain a flat or flatter back instead of rounding.
Improve balance and stability by providing a wider base of support.
Using blocks allows you to hold the pose longer with better form, which deepens the stretch and builds strength safely.
Step-by-Step Guide to Using Blocks in Downward Dog
1. Place Blocks Under Your Hands
Start by placing one block under each hand, positioned lengthwise. Adjust the height to what feels comfortable—usually the lowest or middle height setting.
Spread your fingers wide on the blocks to distribute weight evenly.
Press firmly through the blocks as you lift your hips up and back.
Keep your arms straight but avoid locking elbows.
Focus on lengthening your spine and drawing your chest toward your thighs. Bend knees if it helps.
This setup reduces wrist pressure and helps open the shoulders, especially if you have tightness or discomfort. it also as you begin to move forward in a sun salutation creates space for the leg to come forwards with a bit more ease. A;ways remember you can heel toe the foot into position too.
2. Use Blocks Under Your Heels
If your heels don’t touch the floor, don't worry and you can also place blocks under them to provide support.
Start with one or two blocks stacked under each heel.
This reduces strain on the calves and hamstrings.
It allows you to maintain a straight spine without forcing your heels down.
Over time, as flexibility improves, you can lower the blocks or remove them.
3. Combine Blocks Under Hands and Heels
For maximum support, try blocks both under your hands and heels.
This creates a more accessible version of Downward Dog.
It helps maintain alignment while you build strength and flexibility.
Use this variation during warm-ups or on days when your body feels tight.
4. Experiment with Block Placement in Different Poses
You can also try placing blocks under your forearms if you want to try it in child's pose to give you space to breathe and relax more deeply.
Place blocks lengthwise under your forearms.
This variation targets shoulder strength and stability which is a great benefit.
Benefits of Using Blocks in Your Practice
Using yoga blocks in Downward Dog offers several advantages:
Improved alignment leads to better posture and reduces injury risk.
Enhanced flexibility by allowing gradual deepening of stretches.
Increased comfort makes the pose accessible to all levels.
Better muscle engagement as you maintain proper form.
Greater confidence to hold the pose longer and explore variations.
I recommend blocks as essential tools for both beginners and experienced practitioners. They really do support your practice. I use them in half moon pose and Warrior 3 and low lunges.
Tips for Choosing and Caring for Yoga Blocks
Material: Foam blocks are lightweight and soft, ideal for beginners. Like the ones we have in class. Cork blocks offer firmer support and durability.
Size: Standard blocks measure about 9 x 6 x 4 inches, which works well for most people.
Grip: Look for blocks with a non-slip surface to prevent sliding.
Care: Wipe blocks regularly with a damp cloth and mild soap to keep them clean.
Common Mistakes to Avoid When Using Blocks
Placing blocks too far forward or backward or apart under hands, which can throw off balance. Have a try in different places before you take the full pose.
Using blocks that are on a too high side and cause over extension or discomfort.
Ignoring wrist or shoulder pain—blocks help, but persistent pain should be addressed by a professional.
Incorporating Blocks into Your Yoga Routine
Try adding blocks to your Downward Dog practice during warm-ups or cool-downs. Use them to explore variations like:
Three-Legged Downward Dog with a block under the lifted leg’s hand for balance.
Blocks also work well in restorative yoga sessions to support gentle stretches and relaxation as we know from our Yin classes.
Using yoga blocks in Downward Dog transforms the pose from a challenge into an opportunity for growth. They help you find proper alignment, reduce strain, aid movement and deepen your practice safely. Whether you are new to yoga or looking to refine your technique, blocks offer valuable support that enhances your experience.
Try incorporating blocks into your next session and notice how your Downward Dog feels stronger, more comfortable, and more aligned. Your body will thank you.
Any questions do let me know and I'd love it if you follow on Facebook too to keep up to date with all our classes, useful information and new classes coming.
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