Yoga blocks: foam or cork, what size, and how beginners use them
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- Pair of high-density foam yoga blocks, 9 x 6 x 4 inch. Best for: Most beginners and home practice. See options on Amazon
- Lightweight EVA foam yoga block. Best for: Travel and gentle classes. See options on Amazon
- Cork yoga block. Best for: Balances, weight-bearing poses and a firm meditation seat. See options on Amazon
- Yoga blocks and strap set. Best for: Beginners starting a home practice from scratch. See options on Amazon
What yoga blocks do
A block shortens the distance between you and the floor. Manduka says its block brings the floor closer to support alignment in standing, seated and balance-based poses. Gaiam describes using a block under the hands, the feet or the seat to give height and support.
For a beginner, that means you can keep a long spine in a forward bend instead of rounding to reach the floor, or sit on a block so your hips are above your knees in a cross-legged seat. Using a block is not a sign of a weaker practice. It lets you work within your range, which matters because the NIH's National Center for Complementary and Integrative Health (NCCIH) says sprains and strains are the most common yoga injuries.
Foam vs cork yoga blocks
| Foam (EVA) | Cork | |
|---|---|---|
| Feel | Soft, slightly springy; comfortable under the body | Very firm and solid |
| Weight | Light; Gaiam lists its foam block at 4.6 oz and Manduka its denser foam block at 1 lb | Usually heavier than foam |
| Grip | Non-slip surface on many blocks | Natural texture |
| Best for | Beginners, travel, lying back over a block | Leaning weight on the block, balances, sitting for meditation |
| Cleaning | Manduka says its closed-cell foam wipes clean | Gaiam advises spot cleaning with mild detergent |
Foam yoga blocks are the usual first block. Density varies a lot: a very light block can squash under a hand in a balance, while a dense foam block like Manduka's stays firmer. Cork yoga blocks, such as Gaiam's natural recycled cork block, feel solid and stable and Gaiam says they also make a comfortable seat for meditation. The trade-off is weight and a hard surface if you lie on one.
Size and how many to buy
The common size is 9 x 6 x 4 inches; Manduka, Gaiam's foam block and Gaiam's cork block all list it. That gives you three heights from one block: 4 inches lying flat, 6 inches on its side and 9 inches standing on end. Start on the lowest height and raise it only as needed.
Buy two if you can. Many poses, such as a supported forward fold or lunge, place one block under each hand, and two stacked blocks make a higher seat. Look for rounded or beveled edges: Manduka says its rounded edges are comfortable against the body, and Gaiam says beveled edges make a block easier to grip.
How to use yoga blocks: beginner exercises
- Standing forward fold. Place a block under each hand at whatever height lets you keep your back long and knees soft.
- Low lunge. Blocks either side of the front foot keep your chest lifted and take strain off the hips.
- Triangle pose. Rest the lower hand on a block outside the front foot instead of reaching to the floor.
- Seated poses. Sit on the edge of a block so the hips are higher than the knees; this makes it easier to sit tall.
- Supported bridge. Lie on your back, lift the hips and slide a block, flat, under the sacrum (the flat bone at the base of the spine), then rest.
Move slowly, breathe normally and back out of any pose that causes pain rather than a stretch. NCCIH advises beginners to avoid extreme poses such as headstands and shoulder stands, and to learn with a qualified instructor rather than alone when possible. Blocks pair well with a yoga strap and a yoga bolster.
Care and common mistakes
Gaiam advises spot cleaning its foam and cork blocks with mild detergent and towel or air drying. Manduka says not to machine wash or submerge its foam block, to store it out of direct sun, and not to rest heavy objects on it, which can dent it.
- Starting too high. Using the 9 inch height when 4 would do can tip you off balance.
- A block that wobbles. Place it on the mat, not on a rug, and set it flat side down for balances.
- Buying the lightest block for balance work. Choose dense foam or cork if you put real weight on it.
What to look for when you buy
Pair of high-density foam yoga blocks, 9 x 6 x 4 inch
Best for: Most beginners and home practice
Dense EVA foam stays stable while remaining light; Manduka lists its block at 1 lb with rounded edges and a closed-cell surface that wipes clean.
Watch out: Very light foam blocks can compress under weight; check the listed weight or density.
See options on AmazonLightweight EVA foam yoga block
Best for: Travel and gentle classes
Gaiam's foam block weighs 4.6 oz and has beveled edges for easy gripping.
Watch out: Softer and less stable when you lean your weight on it in balances.
See options on AmazonCork yoga block
Best for: Balances, weight-bearing poses and a firm meditation seat
Gaiam says its 100% natural recycled cork block gives a firm, comfortable seat for meditation and height for standing poses.
Watch out: Usually heavier and harder than foam; less comfortable to lie on.
See options on AmazonYoga blocks and strap set
Best for: Beginners starting a home practice from scratch
Two blocks and a strap cover most reach problems in forward bends and seated poses.
Watch out: Bundled blocks are often the lightest foam; check the material before buying.
See options on AmazonQuestions people ask
- Are yoga blocks good for beginners?
- Yes. They bring the floor closer so you can keep good alignment in poses you cannot yet reach, which helps you work within your range.
- Foam or cork yoga blocks: which is better?
- Foam is lighter and softer, which suits most beginners. Cork is firmer and heavier, which helps when you lean weight on the block or sit on it.
- What size yoga block should I get?
- The standard 9 x 6 x 4 inch block suits most people and gives three heights: 4, 6 and 9 inches.
- Do I need one yoga block or two?
- Two is more useful. Many poses use one block under each hand, and stacking two raises your seat.
Sources
- Recycled Foam Yoga Block (manduka.com), Manduka (maker)
- Yoga Essentials Block (gaiam.com), Gaiam (maker)
- Performance Natural Cork Block (gaiam.com), Gaiam (maker)
- Yoga: What You Need To Know (nccih.nih.gov), NIH National Center for Complementary and Integrative Health