Thick yoga mats: how thick to go, and what you give up for the cushion
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- Dense 6 mm yoga mat. Best for: Most people who want extra knee cushion without losing balance. See options on Amazon
- 8 mm thick yoga mat. Best for: Gentle, restorative and seated practice on hard floors. See options on Amazon
- 10 mm NBR foam exercise mat. Best for: Stretching, floor exercise and mat Pilates. See options on Amazon
- Thick natural rubber yoga mat. Best for: Sweaty practices that need both cushion and grip. See options on Amazon
How thick should a yoga mat be?
Gaiam's yoga mat guide gives a simple scale:
- About 2 mm: travel mats.
- 3 to 4 mm: classic mats, about 1/8 inch.
- 5 to 6 mm: premium mats for a little extra cushion.
- 8 mm: the thickest yoga mats it lists. Its foam fitness mat goes to 10 mm.
For most people who want a thick yoga mat, 6 mm is the sweet spot. It cushions knees, wrists and hips in kneeling and seated poses but stays firm enough to balance on. Go to 8 mm or more only if your practice is mostly seated, reclined or on hands and knees.
The trade-off: cushion vs stability
Gaiam's guide warns that thick mats, some as thick as 1/4 inch, can make it harder to feel a strong connection to the floor. In standing balances such as tree pose, a soft mat lets your foot sink and wobble. That matters more if you already have balance problems, which the NIH's National Center for Complementary and Integrative Health (NCCIH) lists as a reason to modify poses.
Density matters as much as thickness. Manduka describes its 6 mm PRO as ultra-dense support, which is why it stays stable, and notes that the added density adds weight: 7.5 lbs for the standard size. Its GRP mat is also 6 mm but weighs about 5 lbs. A light, very soft 10 mm foam mat will feel plush but compress more under a single foot.
| Type | Feels | Best for | Watch out |
|---|---|---|---|
| Dense 6 mm | Cushioned but firm | All-round practice with sore knees | Heavy |
| 8 mm | Soft | Gentle, restorative and seated yoga | Less steady in balances |
| 10 mm foam | Very soft | Floor exercise, stretching, mat Pilates | Not designed for standing yoga |
Who a thick yoga mat suits
- Sensitive knees. NCCIH says the knee and lower leg are the most common sites of yoga injury, and many poses put weight on the knees. A thicker mat makes kneeling more comfortable.
- Hard floors. Tile, concrete or wood at home feels much firmer than a studio floor.
- Gentle and floor-based classes. Restorative, yin and chair-to-floor practices spend little time balancing on one foot.
- Floor exercise beyond yoga. Gaiam markets its 10 mm mat for stretching, strength work and other floor work.
If you only need padding under your knees in a few poses, a separate yoga knee pad or a folded yoga blanket can do the job and let you keep a firmer mat for standing work.
What to check before you buy
- Thickness in mm. Compare like with like; inch labels are often rounded.
- Material. Gaiam's 10 mm mat is NBR foam, a soft exercise foam. A 6 mm yoga mat such as Manduka's PRO uses a much denser cushion. Skip natural rubber if you have a latex allergy, as Gaiam advises.
- Surface. Gaiam's thick mat uses non-slip ridges for traction. A smooth, sticky top grips hands better in yoga.
- Weight and length. Thick mats are bulky to carry. Some are short: Manduka's 8 mm MDK FIT is 56 inches long, too short to lie down on for most adults.
- Size. Gaiam's 10 mm mat measures 24 by 72 inches.
For a full comparison of mat materials and how to clean them, see our main yoga mat guide.
Using a thick mat safely
NCCIH says yoga is generally safe for healthy people under a qualified instructor, and that sprains and strains are the most common injuries. On a soft mat, take standing balances slowly, keep a wall or chair nearby, and bend the standing knee slightly rather than locking it. Make sure the mat lies flat and does not slide on the floor. If a pose hurts your knees even with padding, change the pose rather than adding more foam.
What to look for when you buy
Dense 6 mm yoga mat
Best for: Most people who want extra knee cushion without losing balance
Gaiam calls 5 to 6 mm the extra cushion range for yoga mats, and a dense mat at this thickness stays firm under one foot.
Watch out: Density adds weight; Manduka lists its dense 6 mm mat at 7.5 lbs.
See options on Amazon8 mm thick yoga mat
Best for: Gentle, restorative and seated practice on hard floors
Gaiam's guide tops out its yoga mat scale at 8 mm, the most cushion of its yoga mats for kneeling and floor poses.
Watch out: Gaiam says mats this thick reduce floor connection, so standing balances feel less steady.
See options on Amazon10 mm NBR foam exercise mat
Best for: Stretching, floor exercise and mat Pilates
Gaiam's 10 mm NBR mat is sold for all types of floor work, with ridges for traction.
Watch out: Too soft for standing yoga; it is an exercise mat, not a sticky yoga mat.
See options on AmazonThick natural rubber yoga mat
Best for: Sweaty practices that need both cushion and grip
Gaiam says natural rubber has the most grip and is more durable than other materials.
Watch out: Heavy, and not for anyone with a latex allergy.
See options on AmazonQuestions people ask
- How thick should a yoga mat be?
- Most yoga mats are 3 to 6 mm. Choose 6 mm for extra knee cushion with good balance, and 8 mm or more only for gentle or floor-based practice.
- Is a thicker yoga mat better?
- Not always. Gaiam notes thick mats make it harder to feel connected to the floor, which can make balance poses wobblier.
- Can I do yoga on a 10 mm exercise mat?
- You can for floor and seated poses, but these soft foam mats are made for floor exercise and stretching and feel unsteady in standing balances.
- What is an extra thick yoga mat good for?
- Kneeling, seated and reclined poses on hard floors, and for people whose knees ache on a standard mat. A knee pad is another option.
Sources
- Yoga Mat Guide (gaiam.com), Gaiam (maker)
- Fitness Mat (10mm) (gaiam.com), Gaiam (maker)
- Padded and Extra Thick Yoga Mats (manduka.com), Manduka (maker)
- Yoga: What You Need To Know (nccih.nih.gov), NIH National Center for Complementary and Integrative Health