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Foam Yoga Wedge Exercises for Beginners


Practicing yoga is an incredibly beneficial routine that can be useful for increasing flexibility and helping with minor ailments. However, you might find yourself intimidated by some of the complex poses and unsure about where to begin.

Have no fear, though! With the use of a yoga foam wedge, you can begin wading into the world of yoga one stretch at a time. 

Incorporating the use of wedge blocks into your fitness routine can have tremendous benefits. The slight angular incline helps increase the effectiveness of your workouts while adding another element of difficulty. In this article, we’re going to focus on entry-level yoga exercises that can be boosted to the next level with the use of foam wedge blocks. 

Read on for 7 beginner exercises that will help you get comfortable using foam yoga wedges!

Thigh lean backs

thigh lean back beginner foam yoga wedge exercise

thigh lean back beginner yoga foam wedge exercise

Tone your thighs with this fast and simple move.

Simply place your yoga wedge on the ground with the smallest incline facing yourself. If you have multiple wedges, you can put them side-by-side to give yourself additional space. 

After wedges are in place, position your knees about halfway up the wedge or wherever feels most comfortable to you.

Now, cross your arms against your chest and slowly begin to lean back until your thighs and lower legs form a 45-degree angle. Hold this position for approximately 2-3 seconds.

Donkey kicks

donkey kick beginner yoga wedge exercise

donkey kick yoga wedge exercise

Get your rear into gear by targeting your glutes.

Similar to the thigh lean back, you will want to position one yoga wedge on the ground with the smallest incline facing yourself.

Once the wedge is in place, scoot your knees about one-quarter of the way up the wedge and position your hands in front of you about a foot away from the wedge.

After you've locked into position, begin lifting your leg straight up and towards the ceiling. Be sure to maintain a 90-degree angle with your legs.

Tip: Be sure to keep your back as straight and flat as possible when doing this exercise. This ensures that proper form is being replicated and you're targeting all of the right muscles.

Side kicks

foam yoga wedge side kicks

Add this complementary exercise for maximum results.

Get into the same position as you would with a donkey kick. However, instead of kicking your legs out toward the ceiling, this time you will be raising your leg to the side.

Just as you would with the donkey kick, be sure to keep your back as straight and flat as possible.

Modified crunches

crunch with foam yoga wedge

crunch foam yoga wedge

Strengthen your core with this classic move.

Crunches are popular for good reason: they're incredibly effective for targeting and working your core muscles. By utilizing the yoga wedge, you're able to easily transition to this exercise.

To begin, place the wedge on the ground. Place your butt just on the edge of the wedge closest to the ground.

Then, slide your feet approximately 2-3 feet in front of you. Be sure to keep your feet flat against the ground and maintain a bent knee.

Finally, cross your arms so your elbows are pointed directly out in front of you.

Once you're in position, begin to lean back until your back is flush against the wedge. Once flush, begin to slowly pull yourself upwards. Use your elbows as an indicator for hard far you should go - once your elbows touch your knees, it's time to gradually lower yourself back onto the wedge.

Plank

yoga foam wedge

The plank may appear to be an easy exercise, but believe us— this is one that packs a powerful punch. Commonly known for its ability to activate core muscles, the plank is helpful for improving flexibility as well. 

To start, place both of the foam wedge blocks on a flat surface. Then, get on the ground and place your elbows on each foam wedge block.

Once your elbows are comfortably positioned, begin to focus on straightening your back.

Try and maintain this position for approximately 10-20 seconds the first time. If this proves difficult, shorten the time. Gradually try to increase the plank time with each new attempt. 

Rotating Plank

yoga foam wedge side plank

If you’re interested in targeting your upper-chest area, this is the perfect plank to do so. 

Begin this exercise by starting in the same initial position as you would with the traditional plank.

Once in position, start by slowly lifting one hand from the wedge and rotating your body sideways. Keep your arm straight and stretch upwards.

Maintain this position for 5-10 seconds before moving back to the original position, then alternate with the other arm and side. 

Push Up

yoga wrist wedge push ups

For this exercise, simply place the foam wedges under your palms and proceed with doing a normal push up.  Experiment with how far down the decline your hands are positioned on the wedge block. 

Take it up a notch

Feeling comfortable with the above exercises? Amp your workout up with some advanced foam yoga wedge moves.

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