Yoga blocks are among the simplest yet most transformative tools in a yoga practice. Whether you are a beginner learning foundational poses or an experienced practitioner working on deeper alignment, a yoga block can offer support, length, stability, and comfort.

But just like any other prop, using a yoga block incorrectly can actually limit your progress or even lead to discomfort. At Spirit Yoga, we believe in mindful movement—and that includes mindful use of props.

Here are the top mistakes yogis make with a yoga block and easy fixes to help you practice with confidence, ease, and proper alignment.

1. Using the Wrong Height for the Pose

A yoga block has three height levels:

• Low (flat)
• Medium (on the side)
• Tall (standing upright)

The Mistake

Many practitioners stick to only one height, even when the pose requires something different. This can lead to over-stretching, collapsing into joints, or losing balance.

The Fix

Choose the height that supports your body at that moment.

• For standing poses (Triangle, Half Moon), a medium or tall height helps maintain length in the spine.

• For seated forward folds, a low height often feels natural.

• For heart-opening poses, use any height to experiment with chest expansion.

Think of the block as an adjustable extension of your arms—not a rigid prop.

2. Placing the Block in the Wrong Position

A block that is too far forward, too far back, or misaligned with your body can throw off the entire foundation of the pose.

The Mistake

Many yogis place the block away from their natural alignment, causing a shift in balance and unnecessary strain.

The Fix

Use your body’s structure as reference:

• In Triangle Pose, the block should be directly under your bottom shoulder, not forward or backward.

• In Lizard Pose, place the block under both palms, directly below your shoulders.

• When supporting the sacrum in bridge pose, ensure the block sits flat across the sacrum, not the lower back.

Correct placement = stability + ease.

3. Relying Too Much on the Block

Yoga blocks are there to support—not replace—your body’s own strength.

The Mistake

Some practitioners grip the block tightly, dump their weight into it, or use it as a crutch instead of a guide.

The Fix

Use the block lightly and intentionally.

• In balance poses, just touch the block for light support.

• In strength poses like Reverse Tabletop, use the block only to support alignment, not as a weight-bearing tool.

• When stretching, let the block assist your range of motion—not force it.

Think: Support, not dependence.

4. Ignoring Proper Alignment While Using the Block

Yoga props are meant to improve alignment… not make us forget about it.

The Mistake

Some yogis unconsciously round the spine, collapse the chest, or drop the hips just because the block is there.

The Fix

Treat every pose the same—with or without a block.

• Keep your spine long.
• Engage your core.
• Relax your shoulders away from the ears.
• Use the block to maintain alignment, not abandon it.

Props should refine the pose, not replace mindfulness.

5. Using the Wrong Material or Type of Yoga Block

Not all yoga blocks are the same. The material matters!

The Mistake

Choosing a block that’s too soft for balance work or too hard for restorative poses.

The Fix

Pick the block based on your practice needs:

• EVA Foam Yoga Blocks: Lightweight, comfortable, perfect for beginners and restorative yoga.
• Cork Yoga Blocks: Firm, stable, great for standing and balance poses.
• Wooden Yoga Blocks: Very sturdy but harder on joints—best for advanced alignment training.

Your yoga block should complement your body and your practice style.

6. Holding Your Breath While Using the Block

This is one of the most common mistakes—even among experienced yogis.

The Mistake

Because a block can add intensity or depth to a pose, practitioners sometimes tighten up and hold their breath without realizing it.

The Fix

Use the block as an opportunity to slow down and breathe deeply.

• In supported backbends, breathe into the chest and ribs.
• In forward folds, use long exhales to soften.
• In balance poses, steady breathing helps maintain stability.

Breath moves the body; the block supports that movement.

7. Forcing the Body into Deeper Flexibility

A block should help reduce strain, but sometimes yogis push themselves deeper because the block “allows” it.

The Mistake

Using the block to overstretch hamstrings, hips, or spine.

The Fix

Practice with awareness:

• In forward folds, use the block to ease into the stretch, not to pull yourself deeper.
• In heart-opening poses, place the block under the spine gently and keep the ribs soft.
• In split training, never use a block to push the hips lower than is comfortable.

Use the block to create intelligent space—not forced depth.

8. Ignoring the Block for Restorative Yoga

Many yogis think blocks are only for alignment or challenging poses.

The Mistake

Skipping the block in restorative sequences where it can make poses more comfortable and grounding.

The Fix

Let the block be your best friend for slowing down:

• Support your chest in a gentle heart opener.
• Place a block under your forehead in Child’s Pose for soothing relaxation.
• Use two blocks to elevate your hips in Supported Bridge for deep release.

Comfort is a key part of yoga—let the block add to that.

9. Not Using the Block Symmetrically

Asymmetry can lead to long-term imbalances or discomfort.

The Mistake

Using a block on one side but not matching it on the other, especially in seated or supine poses.

The Fix

Check your setup:

• If one hip is tight, sitting on two blocks keeps the pelvis balanced.
• In reclined poses, support both knees or both elbows.
• In standing postures, if one hand uses a block, ensure the other side matches if needed.

Balance begins with symmetry.

10. Forgetting to Adjust or Move the Block During Flow Sequences

Transitions matter just as much as poses.

The Mistake

Leaving the block in place, even when the flow has moved on, can disrupt your rhythm or slow down your practice.

The Fix

Stay mindful of your flow:

• Move the block closer before transitions.
• Keep it within arm’s reach.
• Adjust quickly and confidently so you stay connected to your breath.

A smooth practice comes from thoughtful preparation.

Closing Reflections

A yoga block is more than a learning tool—it’s a companion to help you grow, strengthen, and align your practice. By avoiding these common mistakes and using your yoga block with intention, you can experience deeper stability, improved posture, and more mindful movement.

Whether you are exploring new poses, building strength, or enhancing flexibility, your yoga block can make every moment on the mat more accessible and enjoyable.