6 ways to use a Bolster

Enhance your home yoga practice with the added comfort and support of bolsters. If you're into restorative and yin yoga, having a yoga bolster is a game-changer for your home sessions. Luckily, there are various sizes, shapes, weights, and fillings to match everyone's preferences.

You've probably seen rectangular and round bolsters in your favorite yoga studios – they're quite popular. For starters, having just one bolster is usually enough. Before you make a purchase, take a moment to think about how you'll incorporate the bolster into your practice and choose the size that fits your needs.

Not sure if a bolster is your thing? No problem! You can experiment with using pillows, cushions, and blankets as alternatives to get a feel for the comfort they bring to your home yoga routine. Elevate your practice effortlessly with the perfect bolster companion.

Here are six ways to use a yoga bolster in different poses:

1. Recline Bound Angle Pose

In my years of guiding clients through yoga practices, here's a tip that has made a real difference, especially in the reclined bound angle pose. Swap out blocks for a comfy bolster to support your knees – a subtle adjustment with significant impact.

Additionally, try using the bolster to elevate your heart and provide spinal support, which my clients have found particularly beneficial, especially during pregnancy when lying on the back can be challenging.

If inner thigh strain is something you've experienced, adding blocks, pillows, or blankets under each thigh can offer targeted relief. It's a technique I've refined over the years, and my clients have seen remarkable results. Give it a try in your reclined bound angle pose and feel the positive shift in your practice!

2. Supported Child’s Pose

Indulge in the soothing benefits of the supported child's pose, a restorative yoga gem that offers a myriad of advantages. As you settle into this pose, placing a bolster between your knees becomes the key to unlocking its potential. Feel the gentle alignment of your spine and the release of tension throughout your back.

The pose delicately stretches your hips, thighs, and ankles, providing a much-needed respite for these areas. Supported by the comforting embrace of the bolster, the pose acts as a stress-reliever, instilling a profound sense of calm. For a customized experience, don't hesitate to adjust the bolster's height by incorporating blocks, pillows, or blankets until you find the perfect level of support, ensuring a truly relaxing and personalized practice.

3. Supported Backbend

Elevate your yoga practice with the supported backbend, using a bolster for added benefits. Align the bolster with your shoulders, extending your arms overhead or interlacing your hands behind your head for neck support.

This gentle lift promotes spinal extension, relieving lower back tension. Whether your legs are extended or bent, the supported backbend creates space in your chest and heart center. Embrace the nourishing effects of this pose and let the bolster enhance your practice for a rejuvenated and open experience.

In conclusion, yoga bolsters are versatile prop that can bring comfort and support to a variety of yoga poses. Whether you prefer rectangle or round bolster, invest in a one or use the substitute like pillows, cushions or blankets. The benefits are sure to make your yoga practice more sustainable and enjoyable.