How to Use a Yoga Pad for Knees, Wrists and Seated Poses

Quick answer

A yoga pad is a compact, portable layer you add on top of your mat to cushion specific contact points, not to replace the mat. Place it under your knees in kneeling poses, under your forearms or hands in weight-bearing poses if your wrists need a softer angle, and under your sit bones in seated poses. The pad should stay put, cover the joint fully, and never bunch up under a moving hand or foot.

What a yoga pad actually does (and what it does not)

A yoga pad is a scaled-down version of a regular mat, designed for targeted cushioning rather than full-body coverage. It is thinner and smaller than a standard mat, so it will not protect your whole spine in supine poses or give you a full practice surface. Its job is to add a stable, grippy layer exactly where a bony joint meets the floor. If you try to use it as a main mat, you will spend the whole class repositioning it.

Step 1: Check your mat first

Before you add a pad, test whether your mat is already enough. Kneel on all fours and shift your weight forward and back. If your knees sting or your wrists ache, note exactly where the pressure lands. A pad helps most when the problem is a specific contact point, not general instability. If your whole mat slides or compresses, the issue is the mat itself, not the missing pad.

Step 2: Place the pad for knee support

For kneeling poses like cat-cow, low lunge, or camel, place the pad under both knees so the padded area covers the kneecap and the top of the shin. Keep the pad flat, with no folded edges. If you are on a hard floor, you may need two pads or a thicker fold, but avoid stacking so high that your hips shift out of alignment. Checkpoint: your knees should feel supported, not lifted.

Step 3: Use the pad for wrist pain

Wrist pain in yoga usually comes from a sharp extension angle, not from a lack of padding. Place the pad under the heel of your hand and forearm in poses like plank, downward dog, or tabletop. The pad should be wide enough that your whole hand rests on it, not just the palm. If your wrist still hurts, lower your knees or use fists instead of flat palms. A pad is a comfort tool, not a fix for poor alignment.

Step 4: Position the pad for seated poses

In seated poses like easy pose, hero pose, or forward folds, place the pad under your sit bones, not under your thighs. This slightly lifts your hips and can reduce rounding in your lower back. If your knees are higher than your hips, add a second pad or a folded blanket under the sit bones. Checkpoint: your knees should be at or below hip level, and your feet should not fall asleep.

Step 5: Test grip and stability before you flow

Once the pad is in place, press your hand or knee into it and try to slide it. A good pad stays put on a dry mat and does not roll at the edges. If it slips, your mat surface may be too slick or the pad may be too small for the pose. For sweaty practices, choose a pad with a grippy top surface and place it on a dry section of your mat. Checkpoint: if you have to adjust the pad mid-pose, it is in the wrong spot.

Common mistakes to avoid

The most common mistake is placing the pad too far forward or back, so only part of the joint is cushioned. Another is using a pad as a substitute for a full mat during a vinyasa flow, which leads to slipping and distraction. Finally, do not fold a pad in half unless it is designed for that; a hard crease can create a pressure point instead of relieving one.

Step-by-step pad placement

1. Test your mat first: Kneel and shift weight to find the exact pressure point. If the whole mat is uncomfortable, a pad will not fix it. Checkpoint: the problem is a specific joint, not the entire surface.
2. Place under knees for kneeling poses: Cover the kneecap and top of the shin with the pad flat. Avoid stacking so high that your hips shift. Checkpoint: knees feel supported, not lifted.
3. Place under hands and forearms for wrist pain: Support the heel of the hand and forearm in plank or downward dog. If pain continues, lower your knees or use fists. Checkpoint: the pad is wide enough for your whole hand.
4. Place under sit bones for seated poses: Lift hips slightly, not thighs. Add a second pad or blanket if knees are higher than hips. Checkpoint: knees at or below hip level, feet not numb.
5. Test grip before you flow: Press and slide the pad. It should stay put on a dry mat and not roll at the edges. Checkpoint: no mid-pose adjustments needed.

Product facts

• Liforme Expressions Yoga Pad: Compact version of a regular yoga mat with a scaled-down AlignForMe alignment system and GripForMe non-slip top surface. The alignment markers help you place hands and knees consistently, and the grippy surface keeps the pad from sliding during sweaty poses.
• Liforme Tropical Paradise Yoga Mat: Made with sustainably sourced natural rubber and PVC-free, printed with eco-friendly non-toxic inks. A useful option if you want a pad that matches the material standards of your main mat and avoids PVC.