Discovering the Power of Yoga Bolsters
During the COVID lockdown, I found myself on my yoga mat surrounded by various props—yoga blankets, an eye pillow, yoga strap, two blocks, and my navy blue yoga bolster. This cozy setup was part of a restorative yoga training I was completing, and it opened my eyes to the profound impact a prop could have on my body and mind.
My bolster, often called a yoga pillow, had been sitting unused for years until I realized its potential to help me relax my body and mind during times of stress. Now, three years later, I turn to my bolster whenever I need to find balance and calm.
The Benefits of Using a Yoga Bolster
A yoga bolster is a soft and supportive prop that can elevate your relaxation practice to a whole new level. It is a key tool in restorative yoga, where you allow yourself to fully relax over props for extended periods to shift your nervous system into a state of deep rest.
Unlike other props like blocks or blankets that require setup, a bolster is easy to use and offers instant relaxation when you recline into its support. It can be incorporated into both gentle and vigorous yoga practices, as well as in daily life to combat stress.
Expert Advice on Using Bolsters
Divya Balakrishnan, a New York City-based yoga teacher, emphasizes the benefits of using bolsters in practice. She notes that the release and ease achieved through bolster-supported postures can improve circulation, release muscle tension, and bring mental peace.
Balakrishnan suggests using bolsters for as long as needed to release muscle tension, allowing your body to relax fully into the pose. This mindful practice helps shift your focus away from effort towards ease and comfort.
A 20-Minute Relaxing Flow Using a Bolster
Here is a simple 20-minute yoga flow using only a mat and a bolster. Each pose offers deep relaxation and muscle release with the support of a bolster.
1. Supported Child’s Pose (Balasana)
Place the bolster lengthwise between your legs and lower yourself onto it for 3-5 minutes, turning your head halfway through.
2. Restorative Twist
Lean against the bolster for a twist, holding the pose for 3-5 minutes on each side.
3. Supported Bridge Pose (Setu Bandhasana)
Lift your pelvis onto the bolster for a gentle backbend, relaxing for 5-10 minutes.
4. Supported Cobbler’s Pose (Supta Baddha Konasana)
End your sequence with a relaxing cobbler’s pose supported by the bolster to open your chest and relax your spine.
Find your peaceful space, grab your bolster, and experience the calming benefits of using this prop in your yoga practice.
