I’m a BIG fan of using props in both my personal yoga practice and in the classes that I teach.
As yoga students, with COVID-19 still a very real thing, our studios and trainings have inevitably shifted from in-person sessions to majority online. As yoga teachers, we’ve traded hands-on adjustments for more clear & concise cues (def. a positive!), and for those of us able to teach or participate in group yoga classes - yoga studios have gone from renting mats and props to bringing our own. And for those of you who have taken my classes before, you know I have a tendency to pull every prop off of the wall :)
So what if you don’t have any of these “yoga-specific” props at home? No worries! All it takes is a little creativity… Below I share 5 easy, DIY yoga props that you can recreate at home (or bring with you to the yoga studio!). Happy practicing!
1. MFR Therapy balls // Tennis balls // Rolled up socks
Myofascial release (MFR) has become to my crucial to my recovery and self-care routines. I also incorporate MFR techniques often into my classes. And one of the main reasons that I love MFR is because it is so efficient and requires minimal props to gain maximum relief.
So, if you have some specific MFR therapy balls, like the RAD Recovery Rounds shown above, that’s awesome! Please use them! But if you don’t, no worries. A tennis ball, and in some cases maybe a lacrosse ball or golf ball (or something along those lines) can be very helpful. Just keep in mind that the smaller and more dense the ball (like a golf ball), the more intense the MFR will be. Modify by layering a blanket or towel over the golf ball or lacrosse ball.
And, never underestimate a pair of rolled up socks!! Yep, rolled up socks. Especially in the tender areas like the base of the skull, the traps, the chest, the low back, the belly, and sometimes the glutes. Remember, you never want your MFR to be painful!
2. Yoga blocks // Books // Water bottles
I’ll probably repeat myself quite often through this article - but there’s no denying that I’m a fan of using props, especially blocks. I think the reason I love blocks so much is because you can use them in a variety of ways - from balance work to strength work to mobility, MFR, “feel good” stretching and restorative postures - blocks are freaking awesome! But if you don’t have some around your home - get creative with other stuff you are likely to have!
Books can be a great substitute for a block, especially for bottom arm foundation (lifting the earth up to meet you) in poses like Extended Side Angle, Triangle, and Revolved Low Lunge. Metal water bottles can support in a similar way!
If you’re looking to use your books for more restorative poses, like a Supported Bridge, explore layering blankets or towels over the books until you find something that feels comfortable for you.
3. Bolsters // Pillows // Blankets // A foam roller or another yoga mat
As you can see from the picture, I don’t even have any ‘yoga-specific’ bolsters or meditation cushions of my own. What I do have?? Couch pillows, bed pillows, blankets, and beach towels. I especially love blankets and towels because you can roll them or fold them to create a support that’s custom for you. A foam roller or a rolled up yoga mat can also make a great little bolster, as well, especially for under the knees in savasana!
4. Yoga strap // Belt // Sarong or Towel
Straps can come in handy for a variety of postures - from standing leg raises to seated folds to overhead grips - I tend to always have a yoga strap (or some variation) nearby. If you don’t have a yoga strap at home, a belt or a sarong/towel will work just as well!! Just be sure to find something that is a sustainable length for the postures you’ll be practicing.
5. Legs up the Wall or in the Chair
And finally, my favorite supported pose of all time. I mean really, who doesn’t love a good ‘Legs Up the Wall?!’ Gentle inversions are restorative and therapeutic in many ways, and one of my favorite ways to decompress and unravel after a long day, or an intense practice/training session, is to throw my legs up. If you don’t have a lot of wall space, you can always use a chair… You may even find that you like the chair better!
To do this: Come onto your back and bring your calves into the seat of the chair, trying to get your knees and hips close to a 90* angle (as pictured above).