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  • Home
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How to use a yoga wedge in your practice

June 30, 2020 //  by Di Hickman//  31 Comments

When I started teaching private yoga clients one thing I invested in was a yoga wedge. It’s a yoga prop that helps provide stability and assistance in poses. Helping you find peace in the pose. Enabling you stay there longer. Today I want to share why wedges are important, benefits and how to use a yoga wedge in your home practice.

10 uses for a yoga wedge in your home practice.

I keep saying it, but I am “all-in” on content creation, including video! Here’s a 5 minute video explaining everything in this post. Plus, stay tuned for the bloopers! Did you know I put bloopers at the end of my videos? Well, now you do.

If you want to bookmark the video, share it or add it to your YouTube playlists you can find the video on my YouTube Channel. Don’t forget to subscribe and drop me a like. Let me know if you’re subscribed in the comments too!

Difference between yoga wedge and yoga block

First, I guess we need to discuss the difference between a yoga block and a yoga wedge. Both are yoga props, something to use for stability and support in a pose. They are both made of the same types of material, in my base dense foam. But, they are different shapes.

yoga teacher holding a yoga wedge and yoga block for comparison

A yoga block is typically rectangular. Offering support on all sides. The yoga wedge is triangular in shape. I’ve seen some narrow yoga wedges but I prefer this one by Gaiam as it’s 20″ long.

Yoga teacher holding a yoga wedge block

I’ve had this Gaiam yoga wedge years. Like, literally years. I’ve used it myself and with clients. If you’re looking to purchase one I highly recommend this one!

How to use a yoga wedge for wrist pain

A yoga wedge has so many uses but I’m going to focus first on discomfort on all fours. I’ve talked about this before, but adding support is essential to find ease. Yoga should NOT be painful! Using a wedge for support can help relieve that pain, especially in the wrists and knees.

Yoga teacher using a yoga wedge under the hands to support the wrists

By elevating the heel of the hand higher than the fingertips we create less compression in the wrist. This simple trick is often all that is needed to relieve pain in the wrists.

yoga teacher using wedge under the knees for support

The same can be said for the knees in this position. If you have a hard floor then it can sometimes be uncomfortable for the knees. While I prefer a balance pad or blanket, the yoga wedge can certainly work in this situation too! Especially the way I’ve show above if you have reduce ankle mobility or tight shins.

How to use the yoga wedge in Yoga Poses

While pain relief is the primary goal sometimes it’s just about finding more ease or coming deeper in a pose. Accessing it in a new way. One way I like to do this is is seated poses. By elevating the pelvis we can allow more freedom in poses like staff pose and forward folds.

yoga teacher sitting on a yoga wedge to elevate the hips in dandasana and paschimottonasana

Downward dog is another great way to use the wedge. Place it under the hands for wrist issues, or under the feet for more stability in the legs. Play with both and see which feel right for you.

yoga teacher using a wedge in downward dog. Under the hands or under the heels.

For support, you can use the yoga wedge in poses like warrior 1. Honestly, having that extra height of the back heel can make this pose so much more enjoyable for a LOT of people!

yoga teacher showing variation of warrior 1 with yoga wedge under the back foot
yoga teacher showing variation of pyramid pose with yoga wedge under the back foot

We can say the same for pyramid pose. Just adding a little lift into the back leg can perhaps allow you to go deeper into the pose. If this feels good you may want to try chair pose on a yoga wedge!

yoga teacher showing variation of chair pose standing on a yoga wedge

Do you struggle in forward folds? Think you have tight hamstrings? Try a forward fold standing on the wedge. This may allow you to come closer to the floor/legs. If so, it’s likely not your hamstrings but your calves that are tight!

yoga teacher showing variation of uttanasana with yoga wedge under the feet
yoga teacher showing variation of garland pose with yoga wedge under the heels

And finally, the nemesis pose of many, malasana. The yoga squat! This pose is much more accessible on a yoga wedge. Seriously, try it!

Want more?

If you’re looking for more yoga classes, tutorials, tips and tricks then join my email list. By signing up you will get all the latest info delivered right to your inbox. If you’re interested in 30-60 minute yoga classes, then check out Patreon. I upload two long videos each month. However, I will always have a ton of free content here on my website and on my YouTube channel.

Questions:

  • Have you heard of a yoga wedge before?
  • Which pose do you struggle with?
  • What yoga props do you find most useful?
Previous Post: « Stability Ball Core Workout for all levels
Next Post: Warrior core workout – 15 minute yoga class for abs 15 minute yoga core workout»

Reader Interactions

Comments

  1. deborah kitchens

    January 26, 2021 at 4:53 pm

    I have a right shoulder impingement that I’m trying to work through. The downward dog and plank are hard on it, do you think these will take pressure off the shoulder a bit? Also, I have some ankle flex mobility in my left ankle, and I do think the wedge will assist with that.

    Reply
  2. Lori Bosworth

    July 6, 2020 at 8:23 am

    I have never heard of a yoga wedge before. I will definitely use one when I start yoga again.

    Reply
    • Di Hickman

      July 13, 2020 at 8:49 am

      They are great if you have ankle mobility problems!

      Reply
  3. Komal

    July 6, 2020 at 6:37 am

    This yoga post is super helpful! I am pregnant so it’s been harder to make certain reaches so I have been using the block to get me there!

    Reply
    • Di Hickman

      July 13, 2020 at 8:49 am

      pregnancy yoga = ALL THE PROPS. As the baby grows your center of gravity changes, and chairs become super useful.

      Reply
  4. Kemi

    July 5, 2020 at 4:32 pm

    I know of the blocks but never heard of the wedge. Interesting…it definitely will help in poses as I have tight shins and everything.

    Reply
    • Di Hickman

      July 13, 2020 at 8:48 am

      Yep these are great for those with ankle/leg issues. They can really help stabilize and strengthen. Sometimes we just need to be lifted up!

      Reply
  5. Monidipa

    July 5, 2020 at 8:21 am

    I know it may sound wierd when I used to do Yoga I did not know about wedge. Actually I was taught Yoga from Ashram (monastic community). But now I wonder only if I knew about it when I did Yoga because it helps good while doing Yoga.

    Reply
    • Di Hickman

      July 13, 2020 at 8:47 am

      Yep many of the traditional physical practices of yoga don’t allow for individual bodies. They are a “one size fits all” and as humans we are just not made that way. using props can make a LOT of difference to a yoga practice.

      Reply
  6. HilLesha

    July 4, 2020 at 4:49 pm

    I have never thought about trying one before. However, it certainly makes sense to use one when practicing yoga.

    Reply
    • Di Hickman

      July 13, 2020 at 8:45 am

      Yes it does, if you have ankle mobility problems or calf/hamstring flexibility issues.

      Reply
  7. aisasami

    July 4, 2020 at 4:47 am

    I have seen the narrow yoga wedges ones too with a rectangle shape. I never have seen the triangle ones.

    Reply
    • Di Hickman

      July 13, 2020 at 8:44 am

      yep not many places get these. Shame cos they are very useful.

      Reply
  8. Shelley S.

    July 3, 2020 at 2:02 pm

    Thanks for the great tutorial on using a yoga wedge! After I’m done healing from surgery I’ll be trying this out to get back in shape!

    Reply
    • Di Hickman

      July 13, 2020 at 8:44 am

      Speedy recovery my friend! Let me know if you need any help modifying anything.

      Reply
  9. Lyosha

    July 3, 2020 at 1:26 pm

    I actually never saw this prop before but I think it’s awesome! I need to try working with it as well

    Reply
    • Di Hickman

      July 13, 2020 at 8:43 am

      Yeah not many places have them, but amazon to the rescue! They are really great for ankle issues!

      Reply
  10. Kristine Nicole Alessandra

    July 2, 2020 at 11:54 pm

    My niece would want to have one. She is getting pretty good at yoga and this would really be a big help for her to get int those poses. I will check online and see where I can purchase one.

    Reply
    • Di Hickman

      July 3, 2020 at 8:25 am

      Amazon is always your friend! Any poses your niece needs help with?

      Reply
  11. Melanie williams

    July 2, 2020 at 7:38 am

    YES!!! Now this is really handy as I am always thinking what do I do with these things lol thanks x

    Reply
    • Elizabeth O

      July 2, 2020 at 10:06 am

      I’ve had a wedge for years but reading your post is a good reminder for yoga practitioners to revisit props they cast aside. All props add value to our practice and postures.

      Reply
      • Di Hickman

        July 3, 2020 at 8:24 am

        100%!!! I admit I only got mine out and played with it due to the pandemic. I took all my equipment out my car (rather than sitting on the driveway). Any other props you need ideas for?

        Reply
    • Di Hickman

      July 3, 2020 at 8:23 am

      You’re welcome! have fun playing with wedges. If you need help with any other props let me know!

      Reply
  12. chad

    July 2, 2020 at 6:49 am

    OH I’ve never heard of yoga wedges before, these are awesome!!! They definitely should help with my posture.

    Reply
    • Di Hickman

      July 3, 2020 at 8:23 am

      Yeah they seem to be one of the lesser known yoga props. Do you have problems with posture?

      Reply
  13. Flossie McCowald

    July 1, 2020 at 7:26 pm

    I have a yoga block, but have never heard of a wedge. Useful to know about, as I often need to modify poses because of my surgery history…

    Reply
    • Di Hickman

      July 3, 2020 at 8:21 am

      Thats great you have a block. What surgery did you have? A wedge can be super useful in a lot of ways!

      Reply
  14. Neely Moldovan

    July 1, 2020 at 5:29 pm

    So helpful! I remember the first time I saw one in class and I was like “Umm what do I do??”

    Reply
    • Di Hickman

      July 3, 2020 at 8:21 am

      Yes they look weird if you’re not used to them. Like a funky block! Have you used one? How did it help?

      Reply
  15. Stephanie

    July 1, 2020 at 5:16 pm

    I have a block but I’ve never heard of a yoga wedge before! I get pain in my wrists sometimes, so I may have to get one and see if it helps me out.

    Reply
    • Di Hickman

      July 3, 2020 at 8:20 am

      Definitely try it. I’ve used it many times with clients who have wrist issues. You can also check out this post for a simpler version

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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