Enhance Your Practice with a Yoga Bolster

Y’all, a yoga bolster can truly take your practice to the next level. I’m tellin’ ya, this lil’ pillow has changed my downward dog game. Keep readin’ and I’ll fill ya in on everything ya need to know about yoga bolsters – what they are, why ya need one, and how to use it to get the most outta your flows. Plus I’ll share my top bolster picks!

What is a Yoga Bolster?

A yoga bolster is essentially a firm pillow that helps provide support during different yoga poses. It’s longer and firmer than your average bed pillow. The standard dimensions are around 24 inches long by 12 inches wide, but they can vary a bit.

Bolsters are usually cylindrical or rectangular in shape. They’re stuffed with cotton batting or foam to create a firm but malleable surface. Some bolsters have handles on the sides for easy carrying. The outer material is made from cotton, hemp, or other breathable fabrics.

So in short, a yoga bolster is a sturdy yet soft pillow that creates the perfect surface for propping, lifting, and supporting your body during yoga. It can help improve alignment, deepen stretches, and provide joint relief.

Why Use a Yoga Bolster?

There’s a bunch of excellent reasons to add a yoga bolster into your practice:

1. Supports proper alignment

One of the main benefits of using a yoga bolster is the ability to support and align your body properly in poses.

For example, placing a bolster horizontally under your shoulders and chest in bridge pose helps lift your chest up while keeping your hips grounded. This allows you to go deeper into the backbend without overarching the lower back.

Having the extra lift and support from a bolster helps encourage proper alignment and takes strain off joints and muscles.

2. Allows you to deepen stretches

By propping parts of your body up on a yoga bolster, you can gently intensify stretches without overexerting yourself.

For instance, resting your lower legs on a vertically positioned bolster during seated forward folds helps open up the back of the legs. The soft surface lets you comfortably sink into the pose rather than rounding the spine too much to compensate for tight hamstrings.

3. Provides joint relief

The cushioning surface of the yoga bolster can provide therapeutic relief for tense muscles and joints.

Placing a bolster under sore knees in child’s pose or behind the lower back in reclined twists allows you to relax fully into restorative poses. The soft support helps reduce pressure and discomfort.

4. Assists relaxation

In restorative and yin yoga practices, bolsters are used to create complete relaxation.

Positioning a bolster beneath the shoulders, neck, back, or knees helps release tension as you melt into the soft surface. The support allows you to hold poses for longer without strain.

So if you want to enhance the chill, stress-relieving benefits of yoga, a bolster is your new BFF.

5. Makes poses more accessible

For those with limited mobility or range of motion, a yoga bolster can make certain poses feel more doable and comfortable.

Placing a bolster under the sit bones in lotus pose lessens the intensity while still allowing you to work toward the full expression. Propping up the torso with a bolster in gentle twists or backbends also helps support the spine.

How to Use a Yoga Bolster

There’s endless ways to integrate a yoga bolster into your practice! Here’s a few of my fave techniques:

For Forward Folds

Position the bolster vertically and place it between your legs, resting your calves on top. This allows you to fold deeper into poses like seated forward fold, wide legged forward fold, or janu sirsasana (head to knee pose).

You can also lay horizontally across the bolster during folds like child’s pose to let your upper body relax into the soft surface.

For Backbends

 

Slide the bolster horizontally under your shoulders to lift your chest up and open the front body. Try it for supported bridge pose, wheel pose, or other backbending postures.

Placing a bolster vertically behind your lower back helps support the spine and breathe space into the upper back. I love doing this during banana pose or fish pose.

For Inversions

Position the bolster horizontally on the floor and place your shoulders on top for support during plow pose and other floor inversions. This helps alleviate pressure on your neck and upper back.

You can also lay a bolster at the base of your forearms for extra cushioning in dolphin pose or forearm stand. Gotta protect those elbows!

For Restorative Poses

Use the bolster anyway you need for ultimate comfort and relaxation during restorative postures.

Try placing it under your knees in reclined butterfly, under your lower legs in saddle pose, or along your entire spine in supported fish pose. Get creative with the positioning!

For Meditation

Sit on the yoga bolster with legs crossed to elevate your hips above your knees. You can also place it behind your lower back for lumbar support.

Laying back over the bolster with knees bent and soles together creates a comfy and stable base for restorative savasana.

Yoga Bolster Benefits by Body Part

Here’s a lil breakdown of how a yoga bolster can benefit specific areas of your bod:

Lower back – Provides lumbar support and relief from discomfort

Hips – Helps open hips more deeply in poses like pigeon by propping up rear leg

Knees – Reduces pressure and strain on the knees during seated poses

Shoulders – Lifts and supports upper body in backbends to reduce hunching

Neck – Lets you fully relax neck in savasana by propping head up slightly

Ankles/Feet – Elevates and levels out ankles to stretch feet and lower legs

Inner Thighs – Assists in deepening stretches of inner thighs and groin

Ribs/Chest – Creates space across chest and shoulders for fuller breathing

Arms/Wrists – Provides cushioned support beneath forearms during arm balances

So as ya can see, a bolster’s got benefits for your whole bod!

Which Style Yoga Bolster is Best?

There are a couple different factors to consider when choosing the right yoga bolster for you:

Size – Standard is 24″ x 12″, but they range from 18″-34″ long. Pick based on your height and needs.

Shape – Cylindrical or rectangular, depending on preference. Round is more versatile.

Firmness – Medium-firm density provides optimal support and cushioning. Avoid ultra soft or hard.

Cover material – Cotton, hemp, microfiber – pick a breathable fabric that’s easily washable.

Handles – Handles on the sides allow for easier carrying and positioning. Not a necessity but can be handy.

Eco-friendly materials – Look for bolsters stuffed with natural materials and organic cotton covers. Better for you and the planet!

Price – Expect to spend $50-150 for a quality bolster. Don’t just buy the cheapest – make sure it’s durable and well-constructed.

The best yoga bolster for you depends on your body, needs, and preferences. I like a medium-firm, cotton covered bolster around 24″ long. The rectangular shape is a bit more versatile than round IMO.

Do some research to find the right balance of size, firmness, shape, and materials for you. It’s worth investing in a quality bolster that will stand the test of time and many yoga flows!

Recommended Yoga Bolsters

With so many options out there, it can be tough to decide which yoga bolster is right for you. Based on personal testing and experience, here are my top picks:

Hugger Mugger Standard Bolster

This rectangular cotton bolster with polyfill stuffing is my number one choice for its excellent balance of support and cushioning. The 24″ x 12″ size works for most people, and the durable material holds up well. It provides great alignment support without being too soft or too firm. At around $100, it’s very reasonably priced for the quality.

[Link to Hugger Mugger Standard Bolster on Amazon]

Gaiam Yoga Brick and Bolster Support Set

If you’re looking for an affordable bolster set, I recommend the Gaiam option which includes a yoga block. The cylindrical bolster is made of soft foam and removable cotton cover. It doesn’t provide as much back support as a denser bolster, but works nicely for knee support in savasana.

[Link to Gaiam Yoga Brick and Bolster Set on Amazon]

 

Peace Yoga Zafu Meditation Bolster

For meditation and soft restorative support, I love the Peace Yoga Zafu bolster. The round shape cradles your body ergonomically. It’s quite firm which provides a stable base, although not ideal for restoratives. The convenient handle makes it portable for travel and classes. Priced around $60.

[Link to Peace Yoga Zafu Bolster on Amazon]

YogaAccessories Supportive Cotton Bolster

This budget-friendly cotton bolster from YogaAccessories has a classic cylindrical shape with strap handles. It strikes a nice firmness level to support the body without compromising comfort. At just $40, it’s a great affordable basic bolster to start out with.

[Link to YogaAccessories Cotton Bolster on Amazon]

Let me know if you have any other questions!

Yoga Pose Ideas with a Bolster

Here are some specific yoga poses where a bolster can provide an extra boost:

Supported Bridge Pose

Slide a horizontally placed bolster beneath your shoulders and upper back as your hips lift up into bridge. This allows more extension through the chest without overarching the lower spine.

Supported Plow Pose

For plow pose, position the bolster horizontally on your mat and place your shoulders on it as your legs lift overhead into the inversion. This helps support the neck and upper back.

Supported Child’s Pose

For a restorative child’s pose, lay a bolster on its side and drape your torso over it, allowing your head, arms and knees to fully relax onto the floor.

Supported Forward Fold

Sit with legs extended and place a vertically positioned bolster between your thighs. As you fold forward over your legs, rest your chest on the bolster to intensify the stretch.

Supported Fish Pose

Place the bolster vertically along your spine as you recline back with legs extended in front. Let your head gently fall back and relax fully over the cushioned support.

Supported Reclined Bound Angle

Lay back with knees bent and soles of the feet together in a butterfly shape. Slide a bolster underneath your knees to support and open the hips and inner thighs.

Supported Pigeon Pose

Slide your rear leg onto a horizontally placed bolster while folding over your front leg into pigeon. This helps open the hips and torso without overstraining.

Supported Shoulder Stand

In shoulder stand, rest the tops of your shoulders on a vertically positioned bolster with legs lifting overhead. This provides support and alignment.

Supported Chest Opener

While lying on your back, position a bolster vertically along your spine and let your arms open out to the side with elbows slightly bent. Feel the chest broaden.

Supported Neck Release

Place a rolled up blanket or bolster under your neck during savasana. Allow the head to relax back into the soft support to release tension.

Bolstering Restorative Poses

Bolsters are magic when amping up the relaxation and support in restorative yoga. Try using them in these passive holds:

• Reclined butterfly pose with bolsters supporting knees
• Legs up the wall with calves resting on vertically stacked bolsters
• Wide legged forward fold with torso draped over a bolster
• Straddle fold with a bolster propped under each thigh
• Savasana with a bolster supporting the neck and head
• Child’s pose with torso and forehead fully melted onto the bolster
• Seated forward fold with a round bolster to hug into the belly
• Happy baby with outer edges of feet resting on a vertically positioned bolster

The options are endless when using bolsters in restoratives! Play around and do what feels wonderful.

Partner Yoga with Bolsters

Incorporating bolsters into partner yoga is an amazing way to allow deeper stretching, provide alignment support, and build trust between partners.

Here’s some suggestions for supported partner poses using bolsters:

• Double pigeon with front leg resting on partner’s bolster. Partner applies gentle pressure.
• Straddle fold with partner holding bolster vertically between legs to press chest down into forward fold.
• Shoulder stand with calves resting on partner’s shoulders and shoulders supported on bolster. Partner stabilizes the pose.
• Hip opener with soles of feet together and knees dropped out, bolster placed horizontally under knees by partner.
• Forward fold with partner using bolster to apply pressure along the spine, slowly rolling it vertebra by vertebra.
• Goddess pose with partner supporting your back with a longways positioned bolster across the shoulder blades.

Get creative and communicate with your partner about bolster placements and pressure to find what feels best!

Bolstering Yin Yoga Poses

Since yin yoga involves long holds in passive poses, bolsters allow you to fully surrender and relax into the shape without strain. Give ’em a try:

• Sphinx pose with bolster supporting belly and chest
• Bananasana with bolster propped vertically under back
• Shoelace pose with bolster placed horizontally under bent knees
• Caterpillar pose with bolster supporting torso in forward fold
• Dragonfly pose with bolster under front thigh and shin
• Saddle pose with bolster supporting sacrum and spine between inner thighs
• Eye of the needle with bolster placed under shin of bent leg
• Seal pose with top thigh rested on bolster, back knee on the floor

Bolsters provide the perfect support for melting deeper into yin. Let gravity do the work as you relax onto the soft surface!

Care and Maintenance for Your Bolster

Now that you’ve got your bolster bestie, let’s make sure you take good care of it!

• Allow to fully air dry after use before storing to prevent mildew.
• Spot clean cover with gentle soap and water as needed.
• Wash removable cover periodically on delicate cycle and air dry.
• Fluff and reshape the bolster after washing and drying.
• Consider using an anti-microbial cover that allows airflow if you sweat a lot.
• Don’t fold or tightly compress for prolonged periods to avoid flattening.
• Check for signs of wear and tear and replace if cover fabric rips or stuffing becomes flat.
• Store in a breathable bag or uncovered to prevent moisture build up.

With proper care and maintenance, a quality bolster should serve you well for years to come!

Take Your Practice to New Heights

Alright yogi fam, I hope this lil’ guide has inspired you to grab a bolster and elevate your yoga experience.

There are so many amazing ways to integrate bolster support into yoga flows, restoratives, mindfulness, and more. Don’t be afraid to get creative with positioning and enjoy the deep relaxation it allows.

Yoga bolsters provide just the right amount of cushioned firmness to enhance alignment, intensify stretches, relieve tension, and help you find optimal comfort in each pose.

So do your body a favor and treat yourself to this simple yoga prop that can truly take your practice to new heights! Let me know how it transforms your yoga time.

Namaste!