The 6 Best Yoga Wedge and How to Use Them to Help With Joint Pain
As if the breathing, balancing, and flexibility aren’t hard enough, yoga can actually be really challenging on your wrists and hands. Even after years of practicing yoga, I still find myself wanting to stretch and massage my wrists after repeated sun salutations or a prolonged downward-facing dog.
If you’re struggling with wrist pain or need some extra support in certain poses, a yoga wedge could be your new best friend.
Here we cover the top 6 yoga wedges and 9 wedge-assisted poses to help alleviate joint pain during your yoga practice.
- 1 What is a Yoga Wedge?
- 2 Yoga Wedge vs. Yoga Block
- 3 Find the Best Yoga Wedge for you
- 3.1 #1- Gaiam Yoga Block Wedge - Lightweight EVA Foam - Yoga Wedge for Wrist and Lower Back Support - Slant...
- 3.2 #2- StrongTek Yoga Foam Wedge Blocks (Pair) Soft Wrist Wedge, Supportive Foot Exercise Accessories,...
- 3.3 #3- Hugger Mugger Yoga Wedge - Cork - gentle lift for sensitive wrists, durable and stable, supports...
- 3.4 #4- HarderWill 5 in 1 Yoga Foam Wedge Blocks (Pair), Calf Raise Block, Yoga Knee Pads Set, Calf...
- 3.5 #5- AEOLOS Leather Gymnastics Hand Grips-Great for Gymnastics,Pull up,Weight Lifting,Kettlebells and...
- 3.6 #6- Yoga Direct Foam Yoga Wedge, Blue
- 4 9 Joint-Friendly Yoga Poses with a Yoga Wedge
- 4.1 1. Palm Inclined Tabletop
- 4.2 2. Wedge-Assisted Upward Dog
- 4.3 3. Angled Forward Fold
- 4.4 4. Downward Facing Dog for Tight Hamstrings
- 4.5 5. Yoga Wedge for Knee Support
- 4.6 6. Wedge-Supported Chair Pose
- 4.7 7. Resting Wedge Squat
- 4.8 8. Wedge-Supported Side Plank
- 4.9 9. Advanced Hand Balances with Wedge
- 5 FAQs
What is a Yoga Wedge?
Imagine a wedge shaped yoga block that has the perfect angle for paint relief. This is one of those props that doesn’t look like much but is so very helpful in supporting your practice.
A yoga wedge is a lightweight, simple tool designed to relieve wrist pain, aid yogis with shin splints, and provide extra lift that helps you go deeper postures.
Of all the yoga accessories out there, I feel like the yoga wedge is most specifically catered towards those of us with sensitive wrists. The wedge supports joints while keeping the pressure off our wrists during weight bearing poses.
In addition, the wedge angles increases comfort in squatting poses and anything where tight hamstrings impede deeper stretching.
Yoga Wedge vs. Yoga Block
The main difference between a yoga wedge and a yoga block is obviously the shape. They are used in similar ways, but yoga blocks are flat and rectangular while wedges are triangular. The angle of a wedge offers more natural support for wrists, ankles, or knees.
Some wedges come in pairs like a yoga block, whereas others are a long and narrow single wedge. Most are made of foam, but there are few eco-friendly options as well.
We decided to try out the top yoga wedges on the market to help you figure out which will best help improve your practice.
Find the Best Yoga Wedge for you
|Product's name||Materials||Features||More Info|
Gaiam Yoga Block Wedge - Lightweight EVA Foam - Yoga Wedge for Wrist and...
|EVA Foam||Skinny, narrow design best for under wrists and feet||See latest price|
|Best Steep Incline Wedge|
StrongTek Yoga Foam Wedge Blocks (Pair) Soft Wrist Wedge, Supportive Foot...
|Foam||Steeper ramp length adds more stretch and support||See latest price|
|Best Cork Yoga Wedge|
Hugger Mugger Yoga Wedge - Cork - gentle lift for sensitive wrists, durable...
|100% Cork||Most sustainable and naturally non-slip||See latest price|
|Most Versatile Yoga Wedge|
HarderWill 5 in 1 Yoga Foam Wedge Blocks (Pair), Calf Raise Block, Yoga...
|Foldable metal base and handles with synthetic foam cushion||Padded handles and foldable construction||See latest price|
|Best Extra Large Yoga Wedge|
StrongTek 13" Large Yoga Foam Wedge, Slant Board, Calf Stretcher, for Lower...
|Foam||13 large standing space for larger feet or hands||See latest price|
|Best Budget Option|
Yoga Direct Foam Yoga Wedge, Blue
|Foam||Under $20||See latest price|
#1- Gaiam Yoga Block Wedge - Lightweight EVA Foam - Yoga Wedge for Wrist and Lower Back Support - Slant...See latest price
This 20″ long narrow wedge is made of a lightweight EVA foam that is super portable yet durable. The Gaiam yoga foam wedge is the most subtle incline that counteracts the harsh angles required in some yoga poses. This is the most recommended by yoga instructors and also the most beginner-friendly option for counteracting wrist pain or working on tight hamstrings.
Best Steep Incline Wedge
#2- StrongTek Yoga Foam Wedge Blocks (Pair) Soft Wrist Wedge, Supportive Foot Exercise Accessories,...See latest price
If you’re looking for a longer “ramp” length and slightly steeper angle of support, the StrongTek is the best option for you. These yoga wedges include 2 EVA foam wedges that are each 11.8″ x 6″ x 3″. The top of each block has a flattened area that is really nice for aiding in balance when you put the wedge under your knees, lower back, or ankles. They can also be put together to form a classic rectangular block shape.
Best Cork Yoga Wedge
#3- Hugger Mugger Yoga Wedge - Cork - gentle lift for sensitive wrists, durable and stable, supports...See latest price
In terms of traction and environmental-consciousness, a cork yoga wedge is the best option because it is made of a renewable resource that has a natural non-slip grip. The Hugger Mugger wedge is durable and sturdy while having a little bit of flex and plenty of cushion. It is 20″ long and about 6″ wide. The forward slant angle of this yoga wedge is especially great for squatting poses to take pressure off the knees.
Most Versatile Yoga Wedge
#4- HarderWill 5 in 1 Yoga Foam Wedge Blocks (Pair), Calf Raise Block, Yoga Knee Pads Set, Calf...See latest price
Whether you’re taking these to yoga classes or using them as squat wedges or heel stretchers at the gym, the HarderWill foam yoga wedge set is the most versatile of all the options we reviewed. This 5-in-1 set includes 2 foam yoga wedges, 2 yoga knee pads, 1 stretching band, and a carrying case.
The best thing about this set is the perfect slope, supportive material, and multiple uses beyond your yoga practice. I especially love these yoga wedges for doing calf raises and supporting my heels during chair pose.
Best Extra Large Yoga Wedge
#5- AEOLOS Leather Gymnastics Hand Grips-Great for Gymnastics,Pull up,Weight Lifting,Kettlebells and...See latest price
These are the largest yoga wedges on the market are 13″ wide to support weight bearing poses for yogis with larger hands and feet. This specific design is great for physical therapy to help planar fasciitis and shin splints, while also offering a larger standing area space for certain yoga poses. This set seems the best for downward dog and placing under your sit bones during seated forward folds.
Best Budget Option
#6- Yoga Direct Foam Yoga Wedge, BlueSee latest price
At under $20, this is the cheapest foam yoga wedge on the market that is still durable and functional. It is 20″ x 6.5″ x 2″ with a gradually tapered edge that is gentle enough for wrist pain, sensitive heels, and yogis that have problems with their joints.
9 Joint-Friendly Yoga Poses with a Yoga Wedge
1. Palm Inclined Tabletop
Place the yoga wedge with the downward slope away from you, perpendicular to your body. Put your hands on the wedge about shoulder-width apart. Move into any variation of downward dog, upward dog, or cat/cow poses while keeping the back of your palm elevated. Keeping the heel of the hand higher than your fingertips creates less wrist compression.
2. Wedge-Assisted Upward Dog
Anyone with sensitive wrists will probably never want to do this pose again without a yoga wedge. Simply place your wedge shaped yoga block beneath your wrists with the angled portion facing away from you. Feel a major release in tension in the wrists as you flow in sun salutations or other poses.
3. Angled Forward Fold
Any seated posture becomes a lot more comfortable with a yoga wedge beneath your sit bones. This relieves low back pain while simultaneously easing the burden on hamstrings and joints during a seated forward fold.
4. Downward Facing Dog for Tight Hamstrings
Yoga practitioners with tight hamstrings will especially appreciate the release you get from simply putting a wedge beneath your heels. Place the wedge under your feet with your toes facing down the slope. The elevated heels will feel less strain and stress as they open up the hamstrings.
5. Yoga Wedge for Knee Support
Any yoga wedge can be used like a block under your knees for the perfect cushion that supports joints . Of all the yoga props out there, I like yoga wedges the most because they are more versatile than a block but can still be used in a similar way.
6. Wedge-Supported Chair Pose
Certain poses like chair pose and squats can put a lot of strain on your ankles. The wedge elevates your heels so that there is better alignment for your ankles and knees.
7. Resting Wedge Squat
Whether you’re meditating or simply pausing to breathe during your yoga practice, a relaxed squat atop a yoga wedge will offer so much relief for those with ankle pain. The larger wedges are best for this posture.
8. Wedge-Supported Side Plank
Elbows are another one of those joints often forgotten about until you’re holding a side plank or dolphin plank for an extended period of time. Place a flat-topped yoga wedge beneath your elbow to lessen the pressure on your elbow and add more stability.
9. Advanced Hand Balances with Wedge
More advanced yogis may find a foam wedge especially useful as they practice advanced balancing poses like firefly or crow pose. Keeping the wrists elevated lets all of your hand joints relax a bit as your entire body weight balances on them.
What is a yoga wedge used for?
A yoga wedge is used to relieve pain in joints while practicing yoga. It adds a slight angle beneath the heels of your hands or feet to buffer sharp angles and soften compression in your wrists or ankles.
Are foam blocks good for yoga?
Foam blocks provide a lot of support for yoga postures by raising the floor closer to your body and helping with balance. You can also used a wedge shaped yoga block to a assist in certain yoga poses that compress the joints or cause wrist pain.
Are Gaiam yoga blocks good?
Gaiam is one of the best yoga brands on the market, offering a variety of yoga blocks, mats, and other yoga accessories. Their yoga blocks are made of high quality foam that is both supportive and comfortable.