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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- 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?