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.
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.
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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.
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.
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.
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.
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.
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.
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!
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!
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!
And finally, the nemesis pose of many, malasana. The yoga squat! This pose is much more accessible on a yoga wedge. Seriously, try it!
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- Have you heard of a yoga wedge before?
- Which pose do you struggle with?