Introduction
I’ve been there – grinding through Warrior pose, wincing at Child’s pose, sure my knees were conspiring against my yoga practice. But I found that the right mat can change your practice and save your joints.
Regular yoga mats are generally in the 3-5mm range, but for us knee sufferers, we’re in the heavy-duty league: 6-8mm thick.
Thickness matters because of pressure distribution and shock absorption. Thicker mats have been found to reduce the pain in knees from kneeling exercises by a fairly substantial percentage, as found in the Journal of Physical Therapy Science in 2016.
It’s the equivalent of landing on a thick pillow and hardwood floor – your knees will thank you for the added cushion.
But there’s a balance to be found. A mat that is too thick will disrupt your balance, especially in standing poses.
The goal is to find that elusive middle path – not too hard, not too soft, but just right for your practice.
Material Matters: Navigating the Yoga Mat Jungle
The material of your mat dictates cushioning, traction, and durability. Here’s a rundown of some front-runners:
Natural Rubber
Pros:
• Amazing grip
• Environmental
• Durable
Cons:
• Might be heavy
• May have potent initial smell
• Natural rubber mats are the most grippy and supportive.
• They’re perfect for someone who wants to be environmentally friendly and isn’t bothered by a bit of added weight.
• New rubber smell may be objectionable to some but usually goes away with use and time.
TPE (Thermoplastic Elastomer)
Pros:
• Light in weight
• Supportive
• Environmentally friendly
Cons:
• Not as durable as some other materials
TPE mats offer a good balance between portability and comfort. They’re often less expensive than natural rubber products and come in a wide variety of color combinations and patterns.
That being said, they may not be as durable during daily use as some products.
Cork
Pros:
• Naturally antimicrobial
• Excellent traction when wet
Cons:
• Can be slippery on dry land
• Will degrade over time
Cork mats are gaining popularity because of their unique characteristics. They become stickier the more you perspire, making them perfect for hot yoga.
The antimicrobial property is an extra benefit for yogis who enjoy being clean.
They do become slippery when dry, though, which can be troublesome for some poses.
NBR (Nitrile Butadiene Rubber)
Pros:
• Excellent cushioning
• Cheap
Cons:
• Not as eco-friendly
• Can have an unpleasant odor
NBR mats are excellent for cushioning at a lower price point. They’re ideal for beginners or budget-conscious practitioners who need a little extra knee support.
They’re not the most environmentally friendly, though, and might give off a strong chemical smell.
When choosing a material, consider your practice style, environment, and any allergies or sensitivities you have. Your ideal knee mat is one you’ll use again and again and feel good doing it.
Thickness and More: The Most Crucial Features for Knee-Friendly Mats
Thickness matters, but it is not all. The following features will make a big difference to your knees as well:
Non-Slip Surface
A textured surface also assists with alignment and imposes less stress on your joints. Opt for mats with a textured surface or ones that utilize materials like natural rubber for a natural grip.
This is especially useful for those kneeling poses that put pressure on your knees, like lunges or low lunges.
Alignment Markers
There are some mats that actually feature alignment guides molded directly into the mat. These can be incredibly useful for proper form, which is so important to spare your knees.
They’re like having your own personal little mini yoga instructor right in your mat, reminding you to keep proper position in each pose.
Portability
If you are traveling with your practice, think about the portability and weight of your mat. Thicker mats are often heavy, so look for lighter constructions or carry handles if you are constantly on the go.
A very bulky mat may demotivate you from practicing on a consistent basis.
Durability
A mat that’s on the verge of wearing out won’t provide your knees with the firmness they need. Go for high-durable mats – they cost more upfront, but they will pay for yourself (and knees) in the long term. Look for user reviews and manufacturer’s warranty to estimate durability.
Top Picks for Knee-Friendly Yoga Mats
Now that the fundamentals are out of the way, let’s take a look at some big-names in the knee-friendly mat business:
1. Manduka PRO
Thickness: 6mm
Material: High-density PVC
Special Features: Closed-cell surface, lifetime guarantee, excellent cushioning
The Manduka PRO is a popular choice among yoga teachers and practitioners who suffer from joint issues. Thick cushioning offers excellent support but without the unstable feel.
The closed-cell surface is also non-absorbent, so it’s easy to clean and maintain. It’s a bit heavier than normal, but it’s worth spending money on as it’s durable with a lifetime guarantee.
2. Jade Fusion
Thickness: 8mm
Material: Natural rubber
Key Features: Open-cell design for better grip, eco-friendly, made in the USA
The Jade Fusion mat is a lifesaver for anyone who requires supreme cushioning. It’s 8mm thick and provides lush support for sore knees.
The open-cell design gives it decent grip, even with excessive sweating.
Its eco-friendly material is a bonus for yogis concerned about the planet. Its thickness is less travel-friendly than some others, though.
3. Liforme Original
Thickness: 4.2mm
Material: Natural rubber and eco-polyurethane
Key Features: AlignForMe system, good grip, biodegradable
Not as thick as some of the other mats, the Liforme Original compensates with it’s revolutionary AlignForMe system. These guide points encourage correct alignment, which is essential for keeping your knees safe.
The grip is superb, and the mat is biodegradable.
It is a great option for someone who needs support without compromising on portability.
4. B Yoga B MAT Everyday
Thickness: 6mm
Material: 100% rubber
Key Features: Antimicrobial, excellent cushioning, non-slip surface
The B MAT Everyday is the ideal combination of cushioning and support.
Its 100% rubber composition provides natural support and traction.
The antimicrobial feature is an excellent bonus to hygiene.
It’s a mat for all types of yoga and fitness classes.
5. Lululemon, The Reversible Mat
Thickness: 5mm
Material: Natural rubber and polyurethane
Key Features: Reversible, antimicrobial additive, moisture-wicking top layer
Lululemon Reversible Mat provides two mats in one – a side for low-sweat practice and one for when you want additional grip. 5mm thickness is good cushioning for most yogis.
Antimicrobial additive prevents odors, ideal for heavy use.
Adapting Your Practice: Getting the Most Out of Your New Mat
Purchasing the correct mat is only the beginning. The following are some knee-friendly practice adaptations:
Utilize Props
Even with a padded mat, don’t be afraid to utilize other props such as blankets or blocks for additional support. A great example is placing a blanket that has been folded under the knees in Table Top pose for additional comfort.
Blocks can be placed to hold you in position during standing poses, which relieves stress from the knees.
Modify Poses
Learn modifications of familiar poses that stress the knees. For example, do Child’s pose with a bolster under your torso to reduce knee flexion.
In Pigeon pose, place a block under your hip on the side of the bent leg to reduce pressure on the knee.
Pay attention to your alignment, especially in standing poses. Good alignment does wonders in reducing the stress on your knees.
In Warrior poses, keep the front knee over the ankle and not extending forward past the toes.
In standing balance poses, micro-bend the standing leg to prevent hyperextension.
Warm Up Thoroughly
Take some extra time for your joints to warm up before heading into more dynamic poses. Start with slow movements like ankle and knee circles, cat-cow stretch, and slow sun salutations.
This will get more blood into the areas and lubricate the joints, preparing them for harder work.
Listen to Your Body
If a pose simply doesn’t feel like it’s going to be feasible, even with modification, don’t worry about it, skip it. What you’re aiming to do is feel good in your body when you practice.
Discomfort and pain are not the same – if you’re experiencing sharp or ongoing pain, back out of the pose and consult with a yoga teacher or medical physician.
Common Pitfalls to Avoid
In spite of a good mat, some common mistakes still cause knee pain:
Overextending in Lunges
Don’t let your knee extend past your ankle in lunges and Warrior poses. It’s too much tension for the knee joint.
Drop the hips more and keep the front shin straight instead.
Locking Your Knees
Maintain a micro-bend in your knees when standing poses to prevent hyperextension. This is particularly relevant in poses such as Triangle or Standing Forward Fold.
Activating your quadriceps can assist in maintaining this micro-bend.
Ignoring Pain
Some pain is inevitable, but sharp pain or lingering pain is a signal to back off. Develop the ability to differentiate between the “good” pain of stretching or utilizing muscles and the “bad” pain that may indicate injury.
Ignoring Other Joints
Remember that knee pain is sometimes the result of issues in hips or ankles. Keep your entire lower body in alignment.
Tight hips, for example, will make knees fall out of alignment in poses like Pigeon or Lotus.
Forgetting to Care for Your Mat
Proper care, good cleaning and storage on a regular basis, will extend the life of your yoga mat and keep it usable. Clean it according to the manufacturer’s instructions, and use a yoga mat spray to keep your mat clean and fresh.
Pro Tips for Advanced Practitioners
If you’re an experienced yogi looking to bring your knee-friendly practice to the next level, try these pro tips:
Try Mat Layering
Try placing a thinner, grippy mat on top of a thicker, more supportive mat for the ideal custom surface. This can offer the ideal blend of stability and support for your individual needs.
Invest in Knee Pads
For knee-heavy practices, consider investing in specially designed yoga knee pads for additional cushioning. These can be especially useful for flows with lots of transitions between kneeling and standing postures.
Try Yin and Restorative Practices
These softer styles can be great for creating stronger joints and more flexibility without sacrificing the joints by putting too much pressure on them. Yin yoga, specifically, can be great for the health of your connective tissues, which is hugely beneficial to knee health.
Master the Micro-Bend
Train to incorporate subtle bends in your knees even in “straight-legged” postures to spare your joints. This small adjustment can make a huge difference in the long-term reduction of stress on your knees.
Create a Pre-Yoga Routine
Create a quick warm-up routine for your knees and the surrounding muscles before your practice. These can include light joint mobilizations, leg swings, and dynamic hamstring and quadriceps stretches.
Some of the innovations on the near horizon that seem particularly promising are:
Smart Mats with Integral Pressure Sensors
These mats provide you with instant feedback on your alignment and weight distribution so you can make small adjustments to spare your knees and other joints.
Customizable Mats with Interchangeable Layers
Imagine being able to alter different layers of your mat to adjust cushioning, traction, and support based on your practice or how your body is feeling on any particular day.
Next-Generation Biodegradable Materials
As the environment has become such a massive issue, the manufacturers are working on it creating materials that have the same performance as synthetics but with much less pressure on the environment.
Mats with Integrated Heating Elements
These would be more comfortable and gentler on the muscles, particularly helpful to people who suffer from joint problems or practicing in cold weather.
As these technologies continue to advance, the options for knee-friendly yoga practice can only improve, making yoga more comfortable and enjoyable for yogis of all levels.
Frequently Asked Questions
What is the best thickness of a yoga mat for bad knees?
For people with knee issues, a 6-8mm thick yoga mat is what’s usually recommended. This provides enough cushioning to be gentle on the joints but doesn’t compromise on stability.
Can yoga help with knee pain?
Yes, and when practiced correctly, yoga actually can reduce knee pain by building up the muscles surrounding the knee, as well as improving flexibility, and joint health overall. But proper alignment and modifications must be employed as needed. Are pricey yoga mats worth the additional expense for knee protection?
While price does not necessarily denote quality, higher-priced mats are more durable, cushioned, and grippy – all of which are important considerations for knee support. Consider it an investment in joints and practice.
How often do you need a new yoga mat?
A yoga mat’s life also relies on its quality, use, and care. On average, a good-quality mat should be replaced every 1-2 years with regular use.
Replace it sooner or later if you notice excessive wear and loss of cushioning.
Do you do yoga on the carpet or on the hardwood floor?
A firm floor with a high-quality mat is generally better than carpet. Carpets are not even and will not provide even support.
If carpet practice cannot be avoided, a non-stick bottom yoga mat may be placed down to prevent slipping.
Can I use a yoga towel for extra knee protection?
Yes, a yoga towel can provide your knees with some additional cushioning, especially in poses where you’re applying direct pressure to the joint. It shouldn’t, however, replace a good yoga mat that’s designed to provide joint support.
What are some of the yoga poses that I should avoid with bad knees?
Poses which directly compress the knee or involve deep flexion of the knee may be troublesome. Examples include Hero Pose, Child’s Pose, and Camel Pose.
Yet, with modification and support, most of the poses can be made knee-friendly.
How do I clean my yoga mat without damaging its cushioning?
Most mats may be washed with a solution of mild soap and water. Avoid using strong chemicals that will break down the material of the mat.
For additional cleaning, refer to the manufacturer’s guidelines because there are mats that can be machine washed and others that cannot.
Key Takeaways
•Thickness matters: 6-8mm for optimal support of the knees.
•The choice of material affects comfort and performance.
•Think beyond thickness for factors like grip and alignment markers.
•The mat is just the starting point – technique and adjustment rule.
•Taking care regularly will extend the lifespan and usability of your mat.
•Pay attention to your body and feel no shame in the use of props or modifications.
• Investing in a quality mat can actually boost your practice and protect your joints.