Yoga prop suggestions offered to students at the beginning of yoga class have purpose and intent. Without understanding the yoga prop or its appropriate use, we often skip the advice and rely on what we know and are comfortable with; our bodies. While that isn’t wrong, we have provided a detailed explanation of prop usage so you can make a more informed decision. We have also included yoga prop alternatives to try in your at-home yoga practice. Finally, we have given a recommendation rating based on our experience to help you decide if this is something you’d like to experiment with in the future.
We’ve written more on the 6 types of yoga props and their uses in here.
Yoga Mat
The yoga mat is likely the most commonly used prop in a yoga class. Many wouldn’t even consider practicing yoga without their yoga mat. For many, to call it a prop may come as a surprise! Equally surprising, the yoga mat, as we know it today, was in development between 1967 and 1982. Before that, most yoga was practiced directly on the earth’s surface – in the grass, sand, or even dirt. For trickier poses that required a non-slip surface or long meditation practices, animals skins offered a comfortable feeling with more cushion, which leads us to the purposes of a yoga mat.
Uses
Yoga mats provide stability and comfort. In standing position, the yoga mat ensures the student does not slide when indoors. In seated and reclined positions, it adds a layer between the student and the ground. This barrier supports the yogi and also protects from the coldness of a studio floor.
Users can roll their yoga mat to double, triple, or even more if additional thickness if required. Rolling the mat is especially helpful to those with sensitive knees.
Yoga Mat: Best At Home Yoga Prop Alternatives
Most yoga studios provide mats for use to their students for free or for a nominal fee.
Here’s how to find a yoga studio that meets your needs.
If you are practicing at home, don’t let the lack of a mat deter you from practicing. There are many yoga prop alternatives to a mat.
- Yoga prop alternative to a mat #1 – practice outdoors – allow nature to provide support and stability. Keep an eye out for rocks and sticks, and you may want to keep the majority of your practice upright when using the land as a yoga prop alternative.
- Yoga prop alternative to a mat #2 – grip socks + a blanket or large beach towel – this combo will ensure that you are safe from sliding when in standing poses. When lying supine or prone or when seated, use the blanket or towel for comfort.
- Yoga prop alternative to a mat #3 – carpet or a rug. These options should serve the same purpose as a yoga mat and remove any excuse that one needs a mat for at-home practice.
Recommendation Level
Because of the reasons stated above, we highly recommend using a yoga mat or a yoga prop alternative for a yoga mat. We also encourage you to experiment with what feels best for your body, and even practicing tadasana, or mountain pose, with bare feet in the grass feels lovely.
Blocks
Blocks are one of the most misunderstood and misused props, in our opinion. Many yoga studios offer blocks as a yoga prop, but not all. If your studio offers or suggests blocks for a scheduled class offering, we recommend grabbing 2-4 blocks and using them as needed.
Uses
The yoga block intends to help bring the floor closer to the body part reaching or touching the floor. Blocks can be used in multiple positions, adjusting so the yoga pose modification feels great on the body. One can also stack several blocks upon one another to increase the height and positioning.
Students can place blocks under their hands in forward folds or downward-facing dog to release some of the tension commonly felt in tight muscles of the back body.
When placed under the knees in bound angle, criss-cross lotus, or any pose variation where the leg is bent, a yoga block will provide support and relieve tension felt in the IT band or anywhere down the side of the leg. It will also limit the stretch felt on the inner thigh.
Placing yoga blocks under the hips alleviates pressure from the lower back by tilting the pelvis slightly forward. Sitting on blocks produces a feeling of slight weightlessness and also allows the knees to melt into the mat. If there is added tension in the knees resulting from placing the blocks under the hips, feel free to add more blocks under the knees as described above.
A yoga block placed under the head when laying down offers a cushion and support. Conversely, one can place their forehead on a block while lying on their belly or in child’s pose.
Yoga Blocks: Best At Home Yoga Prop Alternatives
Many household items can mimic the usage of blocks as a yoga prop alternative. Remember, the yoga block intends to raise the floor to the body part reaching or connecting with the ground. The most important factor when choosing a yoga prop alternative for blocks is height and stability.
- Yoga prop alternative for blocks #1 – book(s) – books are the same shape as a yoga block and are a realistic option if you don’t already own this prop. Since books can be slippery, our recommendation is to use them as an alternative only while seated.
- Yoga prop alternative for blocks #2 – metal canisters – the sturdiness of a metal canister combined with the raised outer rim ensures this prop will easily grip on a mat, rug, or carpet surface. Use this option under the hands to alleviate tight hamstrings and calves.
- Yoga prop alternative for blocks #2 – pillow(s) – a firm pillow is an attractive option to place under the hips while in a seated position. The best way to mimic a block with this alternative is by placing the pillows directly underneath the sits bones.
Recommendation Level
We love blocks and yoga block alternatives for blocks. As previously stated, we think yogis should use this prop more often. We highly recommend using blocks or options and if attending a studio that provides blocks, always grab a minimum of two if not more to optimize your practice.
Bolster
Using the bolster as a yoga prop will have you wondering, “where have you been my whole life?”. Studios offering seated meditation typically provide bolsters as a prop offering. Finding a good bolster can be a challenge, and they are often on the pricey side.
Uses
Bolsters are mainly used in restorative yoga poses and can double as a meditation cushion. They are a bit clunky and heavy to carry around, and many students skip this prop for this reason. If a bolster is an option where you practice, we recommend getting your space set up and returning to the prop area to grab one or two bolsters to use during savasana, or corpse pose, at the end of class.
When used in a reclined position, placing a bolster under the knees reduces stress on the spine and supports the back’s natural curvature. Placing a second bolster underneath the head and shoulders provides additional body relaxation. When turned vertically, the bolster provides side body support. In this position, the head and shoulders are placed on the bolster, mimicking a hugging motion.
Here we’ve described the 7 main benefits of props for all levels – not just beginners.
Enjoy a gentle backbend by placing the bolster at various points of the back that need stretching. You can also turn the bolster to support the entire spine length, allowing the head to hang free and providing a mild inversion and feeling of being upside down (great for heart health and blood circulation). Finally, sitting on the bolster offers a similar benefit to sitting on a block; however, the bolster will give more coverage and support.
Bolster: Best At Home Yoga Prop Alternatives
- Yoga prop alternative for bolster #1 – a stack of pillows – the optimal benefits of the bolster come from its firmness. If choosing pillows, be sure to place the firmest pillow on the top of the stack.
- Yoga prop alternative for bolster #2 – a stack of blankets or towels – blankets and towels work exceptionally well to harness the backbend position as described above.
- Yoga prop alternative for bolster #3 – large stuffed animals – children’s stuffed animals seem to have a similar firmness to the bolster and are good to use in a pinch.
Recommendation Level for bolster or a bolster yoga prop alternative at home
The bolster is a prop that you can live without having. However, once you’ve tried it – we doubt you’ll want to live without it. For this reason, we moderately recommend a bolster or a bolster yoga prop alternative for at-home use. If you happen to fall in love with this prop at your local studio, ask them where they purchased their bolsters. There are versions available for sale on Amazon that vary in size, thickness, and firmness. Once you’ve found the perfect fit, often getting something else will feel like you are settling.
Strap
Yoga straps aren’t a standard prop. Straps have many uses, which include additional stretching options as well as proper body alignment. Yoga instructors often forget about the diverse use of the strap, and subsequently, don’t recommend it as an optional prop. If straps are available to you, grab one to test it out. It may remind the instructor to give cues using the strap.
Here are 9 great yoga exercises with straps for seniors.
Uses
The yoga strap, or sometimes called a yoga belt, is often held by the hands on one end and wrapped around the foot with the other side. Examples include using the strap in a seated forward fold, dancer pose, or one-legged pigeon pose. One can further ease into the stretch by adding tension and lift as comfortable. Using a strap reduces the amount of work the muscle has to do and allows the yogi to focus on the stretch. If you are new to more challenging poses like dancer and one-legged pigeon, having a strap provides the correct shape of the asana. Over time, the belt can be relied on less and less and eventually removed.
The strap is also great to use in poses that stretch the arms and shoulders in a challenging way. Examples include cow face, overhead stretch, or anything that requires binding the arms together behind the back.
Yoga Straps: Best At Home Yoga Prop Alternatives
- Yoga prop alternative for strap #1 – rolled towel, blanket, rope, or long belt – anything similar in shape to a strap is a viable option. Some students prefer to use an alternative over the strap, as the weighted end of the strap is heavy. It takes some time to get used to working around the hefty end of the belt without hitting yourself in the head!
- Yoga prop alternative for strap #2 – a hula hoop or rod – anything that provides an area to hold onto with both hands will give leverage to stretch out tight shoulders. Another option for tight shoulders is to use a door frame to stretch these muscles.
Recommendation Level
If you suffer from tight shoulders, we highly recommend utilizing a yoga strap or a yoga prop alternative to the belt. Many of us sit at computers for several hours at a time, and releasing the tension of the shoulders is a great option to perform daily.
Experimenting with yoga props can make a world of difference in your yoga practice. Building strength and flexibility are core tenants of a modern class. Yoga props and yoga prop alternatives provide support where necessary and allow you to focus on your intentions. While we have offered yoga prop alternatives, our recommended testing options are below:
- Yoga mat – go without and practice standing asanas in the grass or dirt.
- Block – use a stack of books for sitting on or placing underneath your knees in a seated pose.
- Bolster – try lying over a pile of towels for a gentle backbend. This is even better if they are warm from the dryer.
- Strap – daily, stretch your arms in a door frame and use a towel to test our dancer pose.
Let us know if you’ve tried any of these yoga prop alternatives and if you’ve found a favorite or two. We’d also love to hear if you’ve tried something different that works well for you and may benefit others.
Shanti Arunkumar, Senior Contributor At L’Aquila Active
Learn more about Shanti by reading her bio below.
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