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Energetics Energetics
Yoga Block and Strap Set

    Product description

    The adiva Yogablock provides height for certain Yoga poses, supports back and neck while in horizontal positions and offers a stable grounding for body extension routines. If needed, combine several blocks for additional support or cushioning. The adiva Yogablock comes complete with cotton Yoga strap.

    Article number: 209713

    Materials / Fabric:
    EVA, Cotton
    Specifications:
    Block: 22.9 X 15.2 X 7.6 cm Strap: 170 X 3.8 cm
    Training method:
    Yoga, Pilates

    Trained muscle groups

    These muscle groups are trained with this device

    • All front muscle groups
    • All side muscle groups
    • All back muscle groups

    These training methods are possible with this device.

    Yoga, Pilates

    Training Exercises

    Front Side Stretch

    Begin on all fours with both hands on yoga block.
    Extend your legs and let hip fall towards floor until feeling a good stretch on the front side.

     

    Hip and Thigh Stretch

    Begin in kneeling position with one foot in front. Put your back foot into the strap and grap other end with your hands.
    Pull strap over your head and pull heel towards buttocks until feeling a good stretch on the front side of your thigh.

    Half Moon

    Starting pose: Utthita Trikonasana / Triangle Pose
    Bend right leg and touch block with right hand 30cm in front of right foot. Form one line with arms and shoulders.
    Lift left leg until parallel to floor and open left hip.

    Seated Forward Bend with Strap

    Starting Pose: Dandasana / Staff Pose
    Fold strap around your legs. Exhale and hinge forward at the hips. Pull on strap with both arms and straighten spine.

    Forward Fold with Block

    Sit on yoga block with straight legs. Bend forward with straight back.
    If possible hold toes with hands and pull upper body forward.

    One-Legged King Pigeon

    From the table pose slide the left knee forward until knee is next to left hand.
    Put block under buttocks.
    Slide the right leg backwards and hold torso upright while touching floor with hands.
    Straighten neck.

    Hero

    Bring the knees together and put the feet hip width apart while kneeling. Put block in between feet and carefully sit back.
    Keep your back straight and rest hands on knees or put them in front of chest in a praying position.

    Revolved Half Moon

    Starting pose: Uttanasana / Standing Forward Bend
    Put 2 blocks several centimeters in front of feet and rest straight arms on them.
    Lift left leg until parallel to floor. Inhale and turn chest towards right side and reach right arm up towards ceiling. Head faces upwards.

    Eagle

    Starting Pose: Tadasana / Mountain Pose
    Slightly bend your knees. Lift right foot up and cross right thigh over the left. Put left foot on block.
    Open arms to sides and cross right arm over left arm with palms touching each other.

    Cow Face

    Starting Pose: Tadasana / Mountain Pose
    Bring strap behind head with right arm and grab it with your left hand. Right elbow faces upwards.

    Head To Knee Forward Bend

    Starting Pose: Dandasana / Staff Pose
    Bend right leg and position foot against left thigh. Fold strap around left foot.
    Exhale and hinge forward at the hips. Pull on strap with both arms and straighten spine.

    Staff Pose Variation

    Starting Pose: Dandasana / Staff Pose
    Fold strap around your legs. Pull on strap with both arms and straighten spine.
    Head faces upwards.

    Revolved Head-to-Knee Pose

    Starting Pose: Dandasana / Staff Pose
    Bend left leg and position foot against right thigh. Fold strap around right foot.
    Bend torso towards right side and reach over head with left arm. Pull on strap and open chest towards upside.
    Head faces upwards.

    Bound Angle Pose

    Starting Pose: Dandasana / Staff Pose
    Draw legs in with the knees bent out and bring your feet together.
    Sit upright and push knees towards floor.
    Advanced: Put block in between feet.

    Seated Forward Bend with Block

    Starting Pose: Dandasana / Staff Pose
    Exhale and hinge at the hips, moving upper body towards legs. Touch toes or heels with hands.
    Advance: Put block in between feet and hands.

    Extended Triangle

    Start with feet wide apart and arms extended to sides with palms facing down.
    Turn right foot 90 degrees outwards and left foot slightly inwards. Right heel in one line with arch of left foot.
    Exhale and turn upper body towards right side. Right hand touches block and left arm

    Extended Side Angle

    Starting pose: Virabhadrasana 2 / Warrior 2
    Exhale and bend forward and put right arm on block.
    Inhale and move left arm over the ear until in a straight line with the left side of the body. Right arm and knee push against each other.
    Head faces upwards.

    Wide-Legged Standing Forward Bend with Twist

    Starting Pose: Prasarita Padottanasana /Wide-Legged Forward Bend
    Position right hand on block beneath torso. Reach left arm up towards ceiling.
    Inhale and turn chest towards left side.
    Arms form one straight line and weight is distributed evenly.

    Revolved Triangle

    Starting Pose: Parsvottanasana /Intense Side Stretch Pose
    Put block against outside of right foot and position left hand on it.
    Inhale and turn chest towards right side and reach right arm up towards ceiling. Hips remain straight and head faces upwards.

    Reclining Hand-to-Big-Toe Pose 1

    Lie on your back and bend right leg. Fold strap around right foot and grab ends with both arms.
    Exhale and lift straight leg up towards ceiling. Slighlty pull leg further backwards with strap.

    Reclining Hand-to-Big-Toe Pose 2

    Lie on your back and grab strap with right arm. Extend left arm towards side.
    Exhale and extend straight right leg towards side of body. Pull leg further sidewards with strap.

    Reclining Hand-to-Big-Toe Pose 3

    Lie on your back and grab strap with left arm. Extend right arm towards side.
    Exhale and extend straight right leg towards left side of body. Slightly turn left leg in same direction while pushing right shoulder into the floor.
    Head faces towards right side.

    Head-to-Big-Toe Pose

    Form one big loop with strap.
    Put head and bend right leg in loop.
    Slowly straighten leg and tighten strap. Put arms towards sides of body. Make sure to keep strap away from spine.

    The ENERGETICS Training app

    • Full body workouts
    • More than 600 different exercises 
    • Easy understandable exercise explanation
    • Simple navigation for an effective workout
    Available on the App Store Android App on Google play
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