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The 6 Best Yoga Wedge and How to Use Them to Help With Joint Pain

Yoga Wedge

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.

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 nameMaterialsFeaturesMore Info
Gaiam Yoga Block Wedge - Lightweight EVA Foam - Yoga Wedge for Wrist and Lower Back Support - Slant Board for Comfortable Yoga Poses and Angles, (20' L x 6' W x 2' H), Deep PurpleBest Overall
Gaiam Yoga Block Wedge - Lightweight EVA Foam - Yoga Wedge for Wrist and...
EVA FoamSkinny, narrow design best for under wrists and feetSee latest price
StrongTek Yoga Foam Wedge Blocks (Pair) Soft Wrist Wedge, Supportive Foot Exercise Accessories, Balance, Strength, Yoga Strap, Pilate, Fitness, Squat, Pushup, Plank, EVA Riser yoga block set (black)Best Steep Incline Wedge
StrongTek Yoga Foam Wedge Blocks (Pair) Soft Wrist Wedge, Supportive Foot...
FoamSteeper ramp length adds more stretch and supportSee latest price
Hugger Mugger Cork Yoga WedgeBest Cork Yoga Wedge
Hugger Mugger Cork Yoga Wedge
100% CorkMost sustainable and naturally non-slipSee latest price
Harderwill 5 In 1 Yoga Foam Wedge Blocks (Pair), Calf Raise Block, Yoga Knee Pads Set, Calf Stretcher, Yoga Wrist Support, Balance, Pushup, Fitness, Pilates, Heel Stretcher, Squat Wedge With Gym BagMost Versatile Yoga Wedge
Harderwill 5 In 1 Yoga Foam Wedge Blocks (Pair), Calf Raise Block, Yoga...
Foldable metal base and handles with synthetic foam cushionPadded handles and foldable constructionSee latest price
StrongTek 13' Large Yoga Foam Wedge, Slant Board, Calf Stretcher, Improve Lower Leg Strength, Stability, Incline Wedge, Knee Pad, Back Support, Footrest Cushion, Physical Therapy, One PairBest Extra Large Yoga Wedge
StrongTek 13" Large Yoga Foam Wedge, Slant Board, Calf Stretcher, Improve...
Foam13” large standing space for larger feet or handsSee latest price
Yoga Direct Foam Yoga Wedge, BlueBest Budget Option
Yoga Direct Foam Yoga Wedge, Blue
FoamUnder $20See latest price
Gaiam Yoga Block Wedge - Lightweight EVA Foam - Yoga Wedge for Wrist and Lower Back Support - Slant Board for Comfortable Yoga Poses and Angles, (20' L x 6' W x 2' H), Deep Purple

Best Overall

#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.

Pros

  • Skinny, narrow design is versatile for use under wrists, knees, or feet
  • Foam is super comfortable and supportive
  • Longlasting durability
  • Easy transport

Cons

  • Requires special spot cleaning if stained
  • Not an eco-friendly material
StrongTek Yoga Foam Wedge Blocks (Pair) Soft Wrist Wedge, Supportive Foot Exercise Accessories, Balance, Strength, Yoga Strap, Pilate, Fitness, Squat, Pushup, Plank, EVA Riser yoga block set (black)

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.

Pros

  • 2 blocks offer more versatility
  • Longer ramp and flat top create greater stability
  • Steep angle is great for stretching out hamstrings or cushioning joints
  • Includes carrying bag

Cons

  • Steep incline may be too harsh of an angle for some body types
  • Not an eco-friendly material
Hugger Mugger Cork Yoga Wedge

Best Cork Yoga Wedge

#3- Hugger Mugger Cork Yoga Wedge

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.

Pros

  • 0% sustainable cork material
  • Lightweight single wedge with a narrow size
  • Subtle incline
  • Natural traction and grip

Cons

  • May be slippery when sweaty
  • No carrying case

Harderwill 5 In 1 Yoga Foam Wedge Blocks (Pair), Calf Raise Block, Yoga Knee Pads Set, Calf Stretcher, Yoga Wrist Support, Balance, Pushup, Fitness, Pilates, Heel Stretcher, Squat Wedge With Gym Bag

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.

Pros

  • 5-in-1 set is multi-use
  • Perfect angled slope for fitness and yoga
  • Yoga knee pads can be used on or off the yoga mat for added support
  • Flattened top ensures you don’t slip
  • Easy clean EVA foam

Cons

  • Not eco-friendly material
  • Slant may be too sharp for some people’s wrists

StrongTek 13' Large Yoga Foam Wedge, Slant Board, Calf Stretcher, Improve Lower Leg Strength, Stability, Incline Wedge, Knee Pad, Back Support, Footrest Cushion, Physical Therapy, One Pair

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.

Pros

  • rge 13″ x 12.8″ surface area
  • Great for larger hands and feet
  • Supportive EVA foam material
  • Comfortable slope for shin splints and tight hamstrings
  • Lightweight and portable

Cons

  • No carrying case
Yoga Direct Foam Yoga Wedge, Blue

Best Budget Option

#6- Yoga Direct Foam Yoga Wedge, Blue

See 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.

Pros

  • Single wedge is long, narrow, and easy to transport
  • Affordable price point
  • Soft and supportive
  • Makes downward facing dog and other sharp-angle postures extra easy on the wrists

Cons

  • Can be slippery
  • May need to put it under your mat or under a towel
  • Not an eco-friendly material

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.

FAQs

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.

About Logan Hailey

Logan Hailey is a writer, entrepreneur, and vagabond yogi who lives in an school bus tiny home. She's a regular contributor on The Yoga Nomads. She travels the U.S. teaching about natural living, organic farming & gardening, and wilderness adventure. Keep up with her adventures on Instagram @ramblinfarmers.

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