• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

How to use a yoga bolster, 30+ Poses to Adapt Your Home Practice

February 1, 2022 //  by Di Hickman//  21 Comments

Your guide on how to use a yoga bolster. If you love supported yoga poses or restorative yoga to relax, unwind and reduce stress, a bolster is a great addition to your props. Let’s discuss what a yoga bolster is and then explore 30+ poses to adapt your home practice for a little more R&R.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits. You join today for as little as $1

Disclosure: Links in this post may be affiliate links. This means that if you click on one of the product links and purchase a product, I’ll receive a small commission at no extra cost to you. This helps support the channel and allows me to continue to make videos like this. Thank you for the support!

How to use a yoga bolster

Whether you have a yoga bolster already or are thinking about purchasing one, they are an amazing addition to your home practice. My rectangular bolster is by Yoga Direct and measures 24” long x 6” high x 12” wide. It is 100% cotton and has a removable cover for easy washing. But what do we do with it? So much! Let’s look at a bunch of ways for how to use a yoga bolster.

yoga teacher demonstrating back bends with a bolster, Pink top, grey pants

Supported backbends are a great use for your yoga bolster. Whether supporting the lumbar or thoracic spine. Tons of leg variations here to make things different too. For side trauma, I love coming into lateral flexion over the bolster.

yoga teacher demonstrating yoga poses with a bolster, Pink top, grey pants

I’ve talked before about how the bolster can help reduce back pain laying face down, but there are other options face down with a bolster. Plus it’s a perfect way to practice chaturanga and upward-facing dog. Plus frog pose is super accessible when supported.

yoga teacher demonstrating yoga poses with a bolster, Pink top, grey pants

For some restorative poses reclined butterfly, hero, and twist are great options. Plus you can change the height of the bolster with blocks! Looking for a deeper happy baby? Support your tailbone on a bolster!

yoga teacher demonstrating restorative yoga poses with a bolster, Pink top, grey pants

Looking for more ways to use a yoga bolster? How about for support in laying spinal twists, external rotation, child’s pose, lunges, lizard, and more!

yoga teacher in Pink top, grey pants

By far my favorite use of the yoga bolster is for support in pigeon pose. This is the only way I can get into pigeon pose fully with my tight hips. Highly recommend this!

yoga teacher demonstrating pigeon pose with a bolster, Pink top, grey pants

Finally, how about supported forward folds, and savasana. Using a combination of blocks and bolster is my own personal preference. But there are a ton of options of here.

yoga teacher demonstrating yoga poses  in a Pink top, grey pants

As you can see, when we look at how to use a yoga bolster in our practice, the possibilities are endless. In the video I share so many more ways to use the bolster so definitely check it out. If you’re interested in purchasing a bolster I highly recommend the one I have from Yoga Direct available on Amazon.

Like this post? PIN it to share with others!

uses for a yoga bolster

Want more yoga?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.

Questions

  • Do you use props in your yoga practice?
  • Which poses do you like to use your props for?
  • Did you realize how versatile a yoga bolster is?
Previous Post: « 20-Min Tiger Pose Yoga Flow For Beginners
Next Post: Yoga headstand bench workout 10-minute routine »

Reader Interactions

Comments

  1. Harry

    December 18, 2022 at 5:21 am

    Namaste! You are amazing Di, haven’t come across such a passionate yoga teacher who shares all the learnings with the community via free resources, this shows you are beyond just the material things in life and working for the betterment of the community by sharing what you love the most. Keep up the amazing work, would love to collab and share some ideas. Wrote an email to you. Thanks

    Reply
  2. Clarice

    February 18, 2022 at 5:44 am

    This is helpful. I actually received one last Christmas but not really sure how to maximize it. Thank you for sharing this video on how to properly use it.

    Reply
  3. Lyosha

    February 14, 2022 at 1:12 am

    Grea inspo! I hardly used bolster these last 2-3 years honestly but I do think I can change that and bring more to the practice.

    Reply
  4. Alvern

    February 9, 2022 at 12:30 pm

    Wow! That yoga bolster looks just a comfortable as a pregnancy pillow. Now we have the official replacement for those of us who aren’t pregnant. A great way to get those exercises done comfortably.

    Reply
    • Di Hickman

      February 10, 2022 at 11:12 am

      Not heard of a pregnancy pillow. But yes totally comfortable for a soothing relaxing practice!

      Reply
  5. Bethan

    February 9, 2022 at 11:02 am

    I absolutely love using a bolster as part of my practice, especially for chest openers after a long day in front of my computer

    Reply
    • Di Hickman

      February 10, 2022 at 11:12 am

      Heck yes! Love it!

      Reply
  6. Nisha

    February 7, 2022 at 7:15 am

    Wonderful to know about the yoga bolster. All those poses seem much more fun, comfortable and exciting to do with it. Will need to check it out.

    Reply
    • Di Hickman

      February 10, 2022 at 11:08 am

      They are comfortable and relaxing! Hope you get one to enjoy!

      Reply
  7. Rebecca Smith

    February 6, 2022 at 2:06 pm

    A bolster sounds so helpful for helping with yoga – I am starting to do more and more so will definitely be picking one up!

    Reply
    • Di Hickman

      February 10, 2022 at 11:07 am

      AWesome! Definitely useful for a relaxing practice

      Reply
  8. Michael

    February 4, 2022 at 6:52 pm

    Haha! It looks really fun. You look like playing but with great benefits. Just like playing, huh =)

    Reply
    • Di Hickman

      February 10, 2022 at 11:05 am

      Definitely enjoying playtime on my mat with my bolster and other props!

      Reply
  9. Lori Bosworth

    February 4, 2022 at 9:58 am

    Wow, there are so many poses where you can use a yoga bolster! I definitely need to get one. Saving this post for when I do!

    Reply
    • Di Hickman

      February 10, 2022 at 10:58 am

      For sure definitely worth getting one for your practice! Highly recommend!

      Reply
  10. Melanie williams

    February 4, 2022 at 5:40 am

    As always another fabulous post with really clear step by step instructions – the photos are a massive help too x

    Reply
    • Di Hickman

      February 10, 2022 at 10:50 am

      Thanks so much 🙂

      Reply
  11. Sarah Bailey

    February 3, 2022 at 10:09 am

    This sounds like such a useful tool for those who practice yoga, I have to admit some of the poses look so calming and restful to be in.

    Reply
    • Di Hickman

      February 10, 2022 at 10:49 am

      Definitely for me a bolster is for my relaxation practice!

      Reply
  12. Bella and Dawn at Dear Mummy Blog

    February 3, 2022 at 5:08 am

    We could do with one of these for our stretching too! The support looks really good.

    Reply
    • Di Hickman

      February 10, 2022 at 10:48 am

      Yep, they are great!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

RECENT POSTS

Reclined Pigeon Pose Modifications for beginners
Yoga block balance exercises for strength & stability
Supporting wrists in downward dog – Quick Fixes for pain relief
How to lay on your side without hurting your shoulder or neck
Yoga Hip Flexor Strengthening for Beginners
Gentle somatic yoga hip openers for beginners

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2023 Di Hickman · All Rights Reserved · Powered by Mai Theme