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How To Use A Yoga Bolster

Why Do You Need A Yoga Bolster

How to Use a Yoga Bolster – Top 5 Postures by Yoga Emporium

I use my bolster for releasing tension in my spine and across my shoulders in Reclining Bound Angle Pose . For refreshing body and mind with Vaparati Karani , or boosting my thyroid function with a supported Fish Pose.

I find sitting on my bolster is the comfiest way to get into a good pose for meditation, it keeps my spine long and tummy uncompressed, whilst supporting my hips. And when I was pregnant the bolster was a lifesaver for resting my leg on in bed because I had Pelvic Girdle Pain I needed all the help I could get to be comfy.

How To Care For Your Yoga Bolster

Fortunately most bolsters are very easy to care for. And as with all equipment we use in yoga, its important to keep things clean. The yoga bolster, just like your yoga mat, is going to be on the floor, on your mat, and get sweaty from time to time.;

Read the manual of your bolster for specific instructions. But, most allow you to remove the covering and toss it in the washer for a good clean.

We recommend that you always wash your covers on cool cycle and hang dry. Washing the cover with warm water or drying it in the dryer will almost always shrink the cover so you wont be able to put it back on your bolster.;

Beyond that, you can occasionally wipe your bolster down but it shouldnt need to be washed very often with normal use levels.

What A Bolster Brings To Your Practice

Have you noticed them – clustered together at the back of the yoga studio like a friendly fleet of overstuffed pillows, quietly waiting to join you on the mat?


The bolsters, of course!

Oh yes, the bolsters…

Perhaps the most famous and best loved member of the yoga prop family, the humble bolster is the perfect accompaniment to a restorative yoga practice. This passive style of yoga offers an invitation into complete and delicious surrender; a place where tight muscles unfurl, cluttered minds clear and emotions rebalance. Ahhhh.

A complete restorative yoga session aims to move the spine in all directions – via gentle backbends, twists, forward bends and inversions achieved via a suite of specialised postures.

This is time for the bolster to shine! Rather than using physical effort to hold the poses, a squishy, yet firm bolster is placed over, under or alongside the body to lovingly and securely hold it in place. Once held, the body begins to melt, and sends a green light to the mind to do the same. This is where the deep, healing magic of restorative yoga happens.

With many parts to play on the restorative journey, the bolster is a studio favourite. Plus, with so many benefits, its worth having a bolster for your home yoga practice, too.

To understand this big softie of a prop a little better, weve listed 8 wonderful qualities a bolster brings to your practice

1. Openness

Explore OPENNESS in Matsyasana

2. Energy

Explore ENERGY in Setu Bandha Sarvangasana

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Who Should Use A Yoga Bolster

Yoga bolsters are such versatile pieces of equipment that almost everyone should or could benefit from using one. Most yoga bolsters are long, skinny cushions designed to be flipped on their sides, lye flat, or even turned on their head for support. This meas theyre the perfect companion for and advanced yoga practitioners.;

For the advanced yogi, they can be used for added comfort during stretching, used during warm up, or even used during meditations to provide some hip elevation.

For the beginner, the bolster can be turned on its side or top to add height and bring the floor closer to you. This is especially helpful if you cant quite hit the deep pose yet without overstretching or having your muscles tense up. As you progress in your practice, the bolster can be laid flat and used as a prop in deeper stretches.

Node Fitness Organic Cotton 25 X 12 Rectangular Yoga Bolster

10 Ways To Use A Yoga Bolster  Yoga with Uliana

The product meets the global certifications. You will find that the cover use of no toxic substances like chemicals, solvents and even use of GMO seeds. The item has been made with the best eco-friendly fill. That means that it the ability to maintain its shape for use in all other yoga exercises. The features it has art convenient.

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How Are They Used And Why

During restorative yoga, bolsters can be placed under certain parts of your body, or against a wall. This helps you deepen your stretch, as well as enhance the releasing and relaxing benefits.;

Yet yoga bolsters are also a fantastic tool in many other areas, such as;

  • To aid in supporting the belly, for women practising prenatal yoga.;
  • When working with an injuries, or disability.
  • To support you in a seated position.;
  • To help you as you progress towards with certain poses.

Our Pick For The Best Yoga Bolster

This was a tough review. Theres so many bolsters available and you never know when youll get a dud. Fortunately for us, we found a several really high quality options we can recommend.;

  • Hugger Mugger Standard Bolster
  • For most yogis the round and standard shaped bolsters will accommodate 95% of the asanas youll do on a regular basis. The Hugger Mugger brand round and standard bolsters are both dense with just enough give to be comfortable while being supportive. Theyre covered with upholstery grade fabric and every time you buy one, a portion goes to support charity. Overall we found these to be the best value for the money and the most morally conscious bolsters.;

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    Getting Started Using Your Yoga Bolster

    Here are 5 examples of how you can use your yoga bolster to help deepen your yoga experience:

  • Start in Vajrasana, with your bolster lengthways on your matt, behind you.
  • Place your hands on the ground, behind you on either side of the bolster.
  • Lift your hips slightly, if you need to, then slowly lower yourself back over your bolster.
  • Relax your arms and allow your whole body to surrender into the support.
  • Enjoy this blissful backbend for as long as you like.
  • Balasana – Childs pose

  • Kneel on the floor, separating your knees so that you can place your bolster in between your thighs.
  • Gently fold forward until your chest and belly are resting on the bolster.
  • Turn your head to one side, and allow your arms to relax either side of the bolster.
  • Breathing into the posture, allow your weight to surrender completely as you relax into the pose.
  • After relaxing here for a while, turn your head to the opposite side, for balance,; as you continue to enjoy this supported childs pose.
  • Upavista Konasana – Wide seated forward bend

  • Sitting upright, with your legs stretched out as far apart as is comfortable .
  • Place your bolster up against your pubic bone and in line with your torso.
  • Activate your quad muscles by flexing your feet, to help protect your hamstrings as you both lengthen, and fold forward over your bolster.
  • Stretch down through your sitting bones, as you relax here, to help lengthen the stretch. Hold as long as you like, enjoying the supported forward bend stretch.
  • Enjoy!
  • Cushion Your Inversion Practice

    3 Yoga Poses using a Bolster to Restore

    Some inversions require the top of your head or other sensitive areas to come in contact with the floor. For beginners, too much pressure can be painful and may even leave bruises. Placing a bolster in the right area can help relieve the pressure in several poses.

    • Headstand – under your head
    • Shoulder stand – under your shoulders
    • Plow – under your shoulders, or under your back in the modified version
    • Bridge – under your hips

    There’s no need to suffer while practicing inversions. Don’t be afraid ask your yoga studio if they can provide you with a bolster, even in classes that don’t typically provide one. If they don’t have any, bring your own.

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    Yoga Bolster Psoas Release

    The last one is probably my favourite. This pose will release your psoas. A tight psoas can cause major postural problems and is a common cause of low back pain and stiffness. A tight psoas is also known to contribute to arthritis in your lumbar spine. It is super simple.How to Do it: Lie on your back with your knees bent and your feet flat on the floor. Press into your feet and lift your hips off the ground. Place the bolster horizontally under your hips. Lengthen your legs out long and take your arms overhead. Breath deep into your lower belly.Benefits:Relieves back pain and stiffness.The psoas contracts whenever we go into fight-flight or freeze mode. Releasing your psoas will help to reduce stress and anxiety.Relieves menstrual cramping.Allows you to walk more fluidly and with more ease.

    If you made it all the way to the end of the video put, âI love my yoga bolsterâ in the comments.

    Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can get our video tomorrow on How to Use a Yoga Bolster.Namaste, Melissa

    What Benefits Can Our Yoga Bolsters Provide You

    Our yoga bolsters are so versatile that they can give you a much deeper stretching sensation, make your low back pain disappear, work wonders in your Therapeutic Yoga practice. This tool is so amazing that the moment you start using it youâll immediately regret not having bought it earlier. Letâs slow down a bit and enjoy the pure bliss of resting with a bolster pillow meditation.

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    Types Of Yoga Bolsters

    Standard – These are the most commonly used type of bolster as they are the easiest to access. They feature flat tops and bottoms that help you maintain balance and also go well with restorative yoga. They are generally stable and tend to last for a long time. This is due to their durable frame and the high-quality materials that usually go into their construction. Additionally, while they are most commonly used on the floor, they can also be used while propped up or in a slant.

    Round – As the name suggests, round yoga bolsters are usually cylindrical, and they lack the flat top and bottom that standard bolsters have. They can, however, be used in lieu of standard bolsters in several poses, and for some other poses, they do a better job of keeping the user comfortable. For example, poses that have you hanging off the edge of the bolster can be done with a standard product, but this is uncomfortable for some and can be more comfortable with a round yoga bolster.

    Zafu – Zafu bolsters usually take the shape of cushions and are completely round. It is useful for providing you with some height under your pelvis, which, in turn, improves your posture. Furthermore, they can be used for meditation and generally come with carrying handles that make them incredibly easy to transport

    Top 10 Best Yoga Bolsters

    Rectangular Bolsters

    Do I need a yoga bolster? Yoga is one kind of exercise that you cannot miss having in your live. This is because it ensures that you get the best body fit both physically and also mentally. But the exercises will not be complete without the use of some items like the bolsters. That is why we are out here with the best yoga bolsters for your use. How do you pick a bolster? Here is what you have been looking for.

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    Want To Challenge Your Stability And Coordination Grab A Yoga Bolster And Try These Four Surprising Moves

    Its a common misconception that yoga props are simply work-arounds for beginning practitioners, and that they lose their helpfulness as your practice progresses. In fact, its quite the opposite! Yoga props offer countless ways to vary your practice and test your body and mind in new ways.

    My favorite yoga propthe bolsterisnt just for restorative yoga. It can also be used to up the ante on core work in a few unexpected ways.

    These four practices use the bolsters soft, unsteady surface to challenge both stability and coordination:

    Goth Zen: Diy Yoga Bolster

    When gyms closed in Los Angeles because of the pandemic, I started to exercise in my living room. I figured that a couple of months of elastic bands and dumbbells would give my body a good reset before I could go back to my beloved barbells. I also wanted to incorporate more yoga into my routine, and that looked like the perfect opportunity to do so. Make lemonade, you know?

    It soon became obvious that gyms were not reopening any time soon. After a month of moving furniture around, I committed to investing in a gym garage. I am beyond fortunate that even though I live in a small apartment, I have a detached garage. I went all in: squat rack, barbell, bumper plates, rubber flooring. My yoga practice is now a part of my lifting routine. And to make it better, I needed a yoga bolster. But not any yoga bolsterone that I could sew myself, with special kitty fabric and stuffing made out of tons of fabric scraps. I wanted to find my zen while stash AND scrap busting.

    Jump to:

    After watching each one, I was able to design my own plan of attack. I also needed help with sewing the square corners; the video below was a great help.


    You are creating a pattern with three measurements: length , width , and height . You will create four rectanglesbody front/back, sides, top/bottom, and handle. Your pattern pieces will look like this:

    Your pattern will have four pieces, all of them rectangles. You will need three measurements: length , width , and height .


    The Body

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    How To Choose A Yoga Bolster

    Well, first things first. There are generally two types of bolsters – rectangular bolsters and round bolsters. The rectangular bolsters provide a bit more support because they’re wider. So you can see in the photo above, my entire back is supported. With a round bolster, it’s slightly narrower which means if you have wide shoulders, they might hang off the edge. Maybe that’s a positive for your situation, though, as maybe you want the bolster as a chest opening tool. Decide what kind of support you would like and choose the shape that suits you.

    Next, consider the weight. The higher quality bolsters will weight more, and therefore provide more support and be sturdier. The lighter ones will be great for travel, but not as effective at supporting the body.;

    How To Use A Yoga Bolster With Angela Kukhahn

    How to Use Yoga Bolsters Tutorial

    The avid yogi will swear by their trusty yoga bolster, carting it from home to class and using it as a prop for practicing handstands, resting in a Savasana, and every;pose in between. You might find yourself thinking, “Come on, is that thing really that great?” It can be hard to imagine becoming so;attached to a simple prop, especially when your personal practice;is coming along just fine. But trust us – investing in yoga props can totally change the way you practice yoga, and allow you to take poses deeper, make certain poses more comfortable, and hold poses for longer.

    Also Check: How To Do Yoga Handstand Poses

    Legs Up On The Wall Pose

    This is a standard pose done by most women during their menstrual periods. The pose helps to alleviate crumps and regulate the flows.

    Other than this, you can do the pose to relieve swollen leg muscles, stretch the back, and relieve tired feet. Some people are recommended to do this yoga pose to help improve digestion.

    How to do the pose with bolster pillow

  • Find the perfect spot in the room with a wall, and place the bolster pillow under your sacrum
  • Then extend your legs while leaning them against the wall as further as you can high up. Make sure your soles face up
  • Then lay flat with your back and hands spread apart
  • Tips when doing this pose

    • If you want to add more resistance for effective results, especially when stretching the back, do the pose without leaning on the wall
    • However, beginners should use the wall for some form of support until they get used to it

    Best Yoga Bolsters Reviewed In 2021 How To Get Your Moneys Worth

    If youve ever done a class that required a few advanced positions, you most likely though about how nice it would be if you had some support. When I first started training in flexibility, I could barely touch my toes and it felt like my hammies were going to snap like rubber bands.

    Needless to say I quickly learned that a block or bolster was the way to go. So I turned to trying some different items and, at this stage, feel like I can give you some solid input on choosing the best yoga bolster for your practice and style.

    Heres the quick answer:

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    Manduka Enlight Lean Yoga Bolster

    Do you need a bolster that will ensure you get to be dry and comfortable at all times? My friend, you just got it right here with you. Designed with a zipper that is hidden that provides a smooth and also a seamless kind of finish. the cover that it has been designed with is one that is easy and also easy to clean. You can machine wash it in cold water but with colors that are alike.

    Lotuscrafts Yoga Bolster For Yin Yoga Rectangular

    Understanding Props

    Any kind of yoga or restorative yoga that you are planning to have will now be something that can be achieved with this product. It is a multipurpose item that can be used for yoga, to support legs so that you are able to accomplish forward and backward bends, or even to relief pain. It has been given a color that is friendly to match well with the surrounding.

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