How to Incorporate Bolsters in Supportive Yoga Postures

Bolsters have never been a huge part of my personal practice until this last year. I’m definitely not consistent with a yin practice yet, but I plan on using my Manduka Enlight bolsters more frequently!

You can bet that yoga props are an investment, from a sturdy and life-long warranty kind of mat, blocks, strap, to bolsters. You can also bet that when I stumbled across these blue tie-dye bolsters on sale for $17 each, I snatched quite a few up! (They are usually around $60 each. STEAL.)

So for your viewing pleasure and to learn more about how to support your practice yin/restorative style, here are a few ways I love to incorporate a bolster.

One other note: the perfect time to do these postures is right before bed, a nap, after a stressful day or a sleepless night, or if it’s getting close or you’re on your period. These postures promote relaxation and rest, a way to realign your nervous system into a more parasympathetic state aka rest, digest, and recover. You can hold them for a longer amount of time if you’d like. Since you have the support, you might as well melt into it and experience yourself softening. These postures can be held for up to 10 minutes in a formal class setting, so be sure to tailor your practice to your needs. Maybe you do one for 2 minutes, another for 5! The choices are limitless.

SUPPORTED CHILD’S POSE

Opposite of the heart opener above, this one dives into your hip flexion. Start by straddling the bolster between your knees. As you fold over, snuggle your chest towards the support. Do what feels good for your shoulders. Try putting one ear down, breathe, then switch sides for a stretch for your neck.

SUPPORTED KNEELING POSE

This posture can be great for stretching out the tops of your feet, ankles, and shins with a deep knee flexion. Sitting on a block may be too rough for your pelvic floor or ischial tuberosities (sits bones), so a bolster may be your solution. Vajrasana is an amazing way to ground yourself and practice your meditation.

SUPPORTED PRONE TWIST

Sometimes it helps me to be facedown for a twist, so I like to start this one side sitting close to the bolster (this one is my left hip), turn gently to the left and lower myself down. If it feels good for your neck, you can continue to twist into your cervical spine by looking to the left as well. If being facedown doesn’t feel great for you (because there’s a baby in the way, for example), you can take this twist on your back. Try it on both sides!

SUPPORTED HALF PIGEON

From a table top, slide your left shin forward and extend your right leg back behind you. Don’t worry about what it looks like, but check in with where you feel this posture to start. If you have discomfort/pain in your knee you may want to slide your heel in closer to your groin so that you can feel this one in your left glute. Slide the bolster underneath you so you can relax over it and hold for a longer amount of time (about 5 minutes to encourage full relaxation). Don’t forget to switch sides!

HEART OPENER

Snuggle your backside close to the end of the bolster. Gently lean back and spread your arms wide for a soft extension through your entire spine. Your legs can remain straight out, soles together with knees out (see the Blocks for the Better post to get there comfortably!), or as pictured with knees knocked in towards each other for more low back space. Remain here for a long as you’d like. You may even fall asleep!

IN MY OPINION…

This practice is about slowing down. I think our culture has pressured everyone into doing more, more, more when really there should also be a time to reset. Just like the days cycle through day and night, the years cycle through the seasons, it helps to carve time out for a less doing and more BEING for a full recharge.

The “grind” that we push our gears through can only go on for so long before it needs a tune-up.

The bolsters are just there to help. Feel free to use a big pillow or two instead! Use what you have. Hope you learned a little something about props for your practice-stay tuned for more!