During pregnancy and postpartum, your yoga practice might need some adjustments to accommodate your changing body. That's where yoga blocks come in as one of the most essential and versatile props you can use. Whether you're working with a growing belly or caring for a newborn, blocks help you find more space, maintain proper alignment, and create a safe, supportive practice that grows with you through each stage of your journey.

I've linked some of my favorite yoga props for you on my Amazon storefront here and my absolute favorite cork yoga blocks on my LTK here (both affiliate links).

Why Use Yoga Blocks?

Before we dive into specific yoga poses, let's talk about why blocks are so helpful during this special time. During pregnancy, your body produces hormones that increase joint mobility and flexibility. While this is natural and necessary for giving birth, it means we need to be mindful about not overstretching. Blocks provide extra support and help you find stability while stretching safely.

Your body's increased flexibility continues well into your postpartum period, so using blocks helps you:

• Gradually rebuild strength without overstressing your joints
• Support your body weight as you heal and recover
• Ease tension in your upper body from feeding and carrying your baby
• Maintain proper form while your core rebuilds
• Find stability as your body's center of gravity shifts back
• Create space for healing and reconnection with your changing body

Important Note: Always consult your healthcare provider before starting or continuing any exercise routine during pregnancy or postpartum. Remember that during pregnancy and for several months postpartum, your body produces hormones that increase flexibility. Focus on finding stability and strength along with your stretches to prevent injury.

​Choosing the Right Yoga Blocks

When selecting blocks, you have two main options:

Cork blocks:

• Provide firm, stable support
• Ideal for weight-bearing poses
• Excellent grip even with sweaty hands
• Perfect for poses where you're putting significant body weight on the block
• Environmentally friendly choice
• Great for pregnancy when you need extra stability

Foam blocks:

• Lighter and more portable
• Softer surface for gentler support
• Budget-friendly option
• Perfect for when you need gentle cushioning
• Easy to clean and maintain

While personal preference plays a role in choosing blocks, I personally love my foam blocks (affiliate link). Some moms even find it helpful to have both types – cork for standing poses and foam for gentler stretches. This gives you more versatile props to work with as your practice evolves.

Using Yoga Blocks in Pregnancy

Using blocks during pregnancy helps you adapt to your changing body in several important ways:

1. Create Space for Your Growing Belly
2. Blocks literally "bring the ground closer" when your belly makes forward folds challenging
3. Help maintain proper alignment when your center of gravity shifts forward
4. Provide stability as your balance changes
5. Create space between your rib cage and hips
6. Allow for comfortable breathing room in forward-folding poses

Support Your Changing Body Through Each Trimester

First Trimester:

• Focus on establishing stable foundations in poses
• Use blocks to maintain energy while dealing with fatigue
• Create support for any nausea-related modifications

Second Trimester:

• Adjust block heights as your belly grows
• Support your lower back as your body changes
• Help maintain balance as your center of gravity shifts

Third Trimester:

• Provide extra stability for your growing belly
• Support your leg muscles during stretches
• Help maintain mobility without overstretching
• Create space for comfortable breathing

Address Common Pregnancy Discomforts:

• Alleviate pressure in your tight hip flexors
• Support your leg muscles during stretches
• Help maintain mobility without overstretching
• Reduce strain on your back muscles
• Create space for your rib cage to expand
• Support proper breathing techniques

Using Yoga Blocks in Early Postpartum

The early postpartum period requires special attention to both physical recovery and emotional well-being. Blocks can help with:

Upper Body Care:

• Release tension in shoulder blades from feeding positions
• Open the chest to counter forward hunching
• Support your upper arms during strengthening exercises
• Relieve neck strain from looking down at baby
• Create gentle backbends to counteract rounded shoulders
• Provide support for wrist discomfort from lifting baby

Core Recovery:

• Provide support while your core rebuilds
• Help maintain proper form during gentle strengthening
• Assist with proper alignment as you return to movement
• Support gradual progression in core work
• Create stability during pelvic floor exercises
• Allow for modifications as your body heals

Overall Body Support:

• Aid in releasing tight hamstrings from pregnancy
• Support your back muscles during recovery
• Help address postural changes from baby care
• Provide stability during balance work
• Assist in gentle hip opening
• Support proper spinal alignment

Essential Yoga Block Stretches - Detailed Instructions

Now let's get into some specific poses and stretches you can do in pregnancy and postpartum with the help of yoga blocks!

1. Supported Hero Pose (Virasana)

Perfect for addressing tight hip flexors and maintaining knee mobility while creating space for your hips to release.

Detailed Steps:

1. Start by placing a block at its lowest height behind you
2. Kneel with your knees together, feet slightly wider than hips
3. Point your toes straight back, not angled outward
4. Check that your feet are pressing evenly into the ground
5. Slowly sit back, allowing the block to support your sitting bones
6. Adjust the block height if needed - you should feel a stretch but no pain
7. Keep your inner thighs hugging together
8. Grow tall through your spine, gently drawing your shoulder blades down
9. Relax your shoulders away from your ears
10. Rest your hands on your thighs, palms facing up or down
11. Take 5-10 deep breaths, focusing on lengthening your spine with each inhale
12. Notice the grounding sensation through your legs with each exhale

Pregnancy Modifications:

• Use a higher block setting as your belly grows
• Keep knees wider if more comfortable
• Place additional support under your ankles if needed
• Listen to your body - if it doesn't feel right, skip it
• Focus on maintaining length in your spine rather than sinking deeply

Postpartum Tips:

• Start with the highest setting and gradually lower the block as flexibility increases
• Pay attention to any sensations in your pelvic floor
• Keep your core gently engaged
• Avoid this pose if you have any knee injuries
• Progress slowly, spending several sessions at each block height

Benefits:

• Opens tight hip flexors
• Stretches the tops of your feet and ankles
• Improves circulation in your lower legs
• Creates space in your hip joints
• Helps maintain proper pelvic alignment
• Encourages upright posture

2. Modified Child's Pose with Elevated Arms

Excellent for releasing tension in your upper body and creating space for breath and relaxation.

Detailed Steps:

1. Place two blocks at the lowest setting shoulder-width apart
2. Begin on hands and knees in a tabletop position
3. Check that your wrists are under your shoulders
4. Ensure your knees are under your hips
5. Spread your knees wide, keeping your big toes touching
6. Lower your rib cage between your thighs
7. Walk your hands forward until your elbows rest on the blocks
8. Bring hands to prayer position behind your head
9. Let your shoulder blades soften down your back
10. Keep your neck in line with your spine
11. Focus on broadening across your upper back
12. Hold for 8-10 deep breaths, feeling your body expand with each inhale
13. Notice the release of tension with each exhale

Pregnancy Modifications:

• Adjust knee width to accommodate your belly
• Use higher block settings if needed
• Keep the pose gentle - focus on opening the upper back
• Place a folded blanket under your knees for comfort
• Stack blocks if you need more height

Postpartum Tips:

• Excellent for countering feeding posture
• Focus on releasing tension between shoulder blades
• Start with shorter holds and gradually increase duration
• Pay attention to any pressure in your belly or pelvic floor
• Use this pose to practice deep breathing

Benefits:

• Relieves upper back tension
• Opens the shoulders and chest
• Creates space for deep breathing
• Helps improve posture
• Provides gentle spinal decompression
• Encourages relaxation

3. Supported Low Lunge

Addresses tight hips while providing stable support for balance and alignment.

Detailed Steps:

1. Begin in a kneeling position
2. Step your right foot forward between your hands
3. Lower your left knee to the mat
4. Position a block under each of your hands at its tallest height
5. Check that your front leg is at a 90-degree angle
6. Align your front knee over your ankle
7. Keep your back leg straight behind you
8. Tuck your back toes under for stability
9. Square your hips forward
10. Draw your low belly in gently
11. Lift through your chest
12. Keep your shoulders relaxed
13. Gaze forward or slightly down
14. Hold for 5-8 deep breaths
15. Focus on grounding through your front heel
16. Repeat on the other side

Pregnancy Modifications:

• Use higher block settings as your belly grows
• Keep your stance wider for better balance
• Focus on hip opening rather than deep stretching
• Place a blanket under your back knee
• Listen to your body's limits each day

Postpartum Tips:

• Great for rebuilding hip stability
• Start with highest setting and progress gradually
• Keep your core gently engaged
• Pay attention to any pelvic floor sensations
• Build duration slowly

Benefits:

• Opens hip flexors
• Strengthens legs
• Improves balance
• Relieves lower back tension
• Helps with proper pelvic alignment
• Builds stability and strength

Tips for Safe Practice

As you explore these yoga block stretches, keep these essential guidelines in mind:

1. Start at the highest block setting and adjust as needed
2. Focus on building strength alongside flexibility
3. Listen to your body and avoid intense stretching
4. Use blocks to "bring the ground closer" when needed
5. Take deep breaths and move mindfully
6. Progress gradually through different block heights
7. Pay attention to how your body feels each day
8. Avoid comparing yourself to others or to your own pre-pregnancy abilities
9. Remember that stability is as important as flexibility
10. Honor your body's changing needs

Creating Your Practice

As you incorporate these poses into your yoga routine, remember that pregnancy and postpartum are unique times to connect with your body. Use blocks to:

• Find more space when you need it
• Create stability in challenging poses
• Support your changing body
• Maintain proper alignment
• Build strength safely
• Progress at your own pace
• Honor your body's needs
• Create a sustainable practice

The next time you step onto your yoga mat, try these supported poses. Remember that using props isn't about making a pose "easier" – it's about making it more accessible and beneficial for your body's current needs.

A Final Note

Your body is doing incredible things during pregnancy and postpartum. Using props like blocks isn't just helpful – it's smart! They're a great way to maintain your practice safely while honoring your body's changes and needs.

Remember that every person's yoga journey is different. What works perfectly one day might need adjustment the next, and that's completely normal. Listen to your body, move mindfully, and enjoy the support that blocks can provide during this special time.

Whether you're creating space for your growing belly, finding stability in your changing body, or supporting your postpartum recovery, blocks are truly versatile props that can help you maintain a safe and nurturing practice throughout your journey into motherhood.