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.
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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.
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.
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.
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!
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!
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!
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.
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.
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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?
20-Min Tiger Pose Yoga Flow For Beginners
Harry
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
Clarice
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.
Lyosha
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.
Alvern
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.
Di Hickman
Not heard of a pregnancy pillow. But yes totally comfortable for a soothing relaxing practice!
Bethan
I absolutely love using a bolster as part of my practice, especially for chest openers after a long day in front of my computer
Di Hickman
Heck yes! Love it!
Nisha
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.
Di Hickman
They are comfortable and relaxing! Hope you get one to enjoy!
Rebecca Smith
A bolster sounds so helpful for helping with yoga – I am starting to do more and more so will definitely be picking one up!
Di Hickman
AWesome! Definitely useful for a relaxing practice
Michael
Haha! It looks really fun. You look like playing but with great benefits. Just like playing, huh =)
Di Hickman
Definitely enjoying playtime on my mat with my bolster and other props!
Lori Bosworth
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!
Di Hickman
For sure definitely worth getting one for your practice! Highly recommend!
Melanie williams
As always another fabulous post with really clear step by step instructions – the photos are a massive help too x
Di Hickman
Thanks so much 🙂
Sarah Bailey
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.
Di Hickman
Definitely for me a bolster is for my relaxation practice!
Bella and Dawn at Dear Mummy Blog
We could do with one of these for our stretching too! The support looks really good.
Di Hickman
Yep, they are great!