How to Use a Yoga Bolster: Elevate Your Practice with Support

How to Use a Yoga Bolster

If you’re a fan of restorative and yin yoga, you may already be familiar with the benefits of using a yoga bolster. These versatile props provide essential support and comfort in various poses, allowing you to fully relax and deepen your stretches. If you’re looking for How to Use a Yoga Bolster to enhance your practice, then you’re in the right place.

When it comes to yoga bolsters, there are a few options to choose from. Rectangular and round bolsters are the most popular choices, and they come in different sizes, shapes, weights, and fillings. Before making a purchase, consider how you’ll be using the bolster in your practice to determine the size that best suits your needs. If you don’t have a bolster, don’t worry! You can use pillows, cushions, or blankets as a substitute.

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  • Using a yoga bolster can provide support and comfort in various poses.
  • Investing in a yoga bolster can enhance your relaxation and alignment.
  • Rectangular and round bolsters are the most common options.
  • Consider the size and shape of the bolster based on your needs.
  • Pillows, cushions, or blankets can be used as a substitute if you don’t have a bolster.

Key Takeaways:

  • Yoga bolsters provide support and comfort in yoga poses.
  • Investing in a yoga bolster can enhance relaxation and alignment.
  • Choose the right size and shape to suit your practice.
  • Substitute pillows, cushions, or blankets if you don’t have a bolster.

Different Ways to Use a Yoga Bolster in Your Practice

A yoga bolster is a versatile prop that can enhance your practice in various poses. Here are ten examples of how you can incorporate a yoga bolster into your routine:

  1. Supported Child’s Pose: Place the bolster lengthwise on your mat and rest your torso on top, extending your arms forward.
  2. Supported Savasana: Elevate your legs by placing the bolster under your knees for added support and relaxation.
  3. Seated Forward Fold: Sit on the edge of the bolster, extend your legs in front of you, and fold forward, resting your arms on the bolster.
  4. Restorative Bridge Pose: Place the bolster under your sacrum or lower back for support as you lift your hips into bridge pose.
  5. Supported Twist: Sit on the bolster with your legs extended to one side, then gently twist your torso in the opposite direction.
  6. Pigeon Pose Variation: Place the bolster under your front knee and rest your torso on the bolster for a supported pigeon pose.
  7. Supported Shoulderstand: Position the bolster at the base of your shoulders for added stability and support in shoulderstand.
  8. Reclining Bound Angle Pose: Place the bolster behind your back, open your knees to the sides, and recline onto the bolster for a supported hip opener.
  9. Supine Spinal Twist: Hug the bolster with your arms as you lower your knees to one side and gently twist your spine.
  10. Supported Legs-Up-The-Wall Pose: Place the bolster under your hips and rest your legs vertically against a wall for a restorative inversion.

These are just a few examples of how a yoga bolster can provide support and comfort in your practice. Get creative and explore different poses where a bolster can enhance your experience.

Bolster Size Best for…
Small Travel or on-the-go practice
Standard General practice and restorative poses
Extra Large Restorative practice and deep relaxation

Finding the right yoga bolster for your practice is essential to ensure optimal support and comfort. Consider the size and intended use when selecting your bolster.

Now that you have discovered different ways to use a yoga bolster and learned about finding the right one, you can take your practice to new heights with added support and stability.

Enhancing Your Yoga Practice with a Bolster

Using a bolster for restorative yoga can greatly enhance your yoga practice, providing support and comfort in various poses. The benefits of using a bolster extend beyond physical support, helping to deepen stretches and promote relaxation and alignment.

One of the key advantages of using a bolster is its ability to facilitate deep relaxation in restorative poses. Placing the bolster under different body parts, such as the spine, hips, or legs, can create a gentle and supportive foundation for the body, allowing you to fully surrender and release tension.

Yoga bolsters also offer added support and stability when performing challenging poses, enabling you to hold them for longer periods. By placing a bolster under the knees, for example, you can alleviate pressure on the lower back and enhance stability in reclining postures.

“The bolster has become an essential tool in my yoga practice. It helps me find a deeper sense of relaxation and allows me to explore poses with greater ease and comfort.” – Sarah, avid yogi

In addition to restorative poses, yoga bolsters can be used to enhance seated and reclining poses, hip openers, and heart-opening postures. By providing support and encouraging proper alignment, they enable you to achieve a greater range of motion and experience the full benefits of each pose.

Furthermore, using a bolster during pranayama (breathing exercises) can help create a more comfortable and focused practice. It allows you to elevate the chest and open up the heart center, facilitating deeper, fuller breaths.

Yoga Bolster Benefits

Benefits Description
Enhanced relaxation Bolsters provide support for deep relaxation in restorative poses, allowing for greater release of tension and stress.
Improved alignment By promoting proper alignment, bolsters enhance the benefits of various yoga poses and reduce the risk of injury.
Deeper stretches The use of bolsters allows for a deeper stretch in various postures, facilitating greater flexibility and range of motion.
Increased stability Bolsters provide added support and stability, enabling you to hold challenging poses for longer periods.
Enhanced breathwork Using bolsters can facilitate better breathing by opening up the chest and allowing for deeper, fuller breaths.

As you can see, using a bolster for restorative yoga offers a multitude of benefits that can significantly enhance your yoga practice. By incorporating a bolster into your routine, you can experience greater comfort, support, and alignment in poses, ultimately deepening your connection with both body and mind.

How to Use a Yoga Bolster: Finding the Right Yoga Bolster for You

When it comes to finding the perfect yoga bolster for your practice, there are a few factors to consider. By carefully evaluating your needs and preferences, you can ensure that you select a bolster that enhances your yoga experience and provides the right amount of support.


One of the most important considerations when choosing a yoga bolster is its size. The right size will depend on your body type, the types of poses you practice, and your personal comfort level. A larger bolster may be more suitable for restorative or gentle yoga, while smaller bolsters are often preferred for more active styles of practice.


Yoga bolsters come in various shapes, with rectangular and round being the most common options. Rectangular bolsters offer a wider surface area and are excellent for supporting the spine and opening the chest. Round bolsters, on the other hand, provide a more versatile shape that can be used for a variety of poses, including forward folds and hip openers.

Material and Firmness

The material and firmness of a yoga bolster can greatly impact your practice. Common materials include cotton, organic cotton, and eco-friendly fabrics. It’s important to choose a bolster with a firmness level that suits your preferences. Some yogis prefer a softer bolster for more comfort, while others prefer a firmer one for better support.

Quality and Durability

Investing in a high-quality yoga bolster is essential to ensure its longevity and performance. Look for bolsters that are well-constructed, with sturdy seams and a durable fabric cover. It’s worth spending a little more money to get a bolster that will withstand regular use and maintain its integrity over time.


While it’s important to consider your budget when purchasing a yoga bolster, it’s equally important to prioritize quality and functionality. Keep in mind that a well-made bolster will offer superior support and last longer, making it a worthwhile investment in your practice.

Size Shape Material Firmness Quality Price Range
Rectangle Rectangular Cotton Firm High $40-$60
Round Round Organic Cotton Soft Medium $30-$50
Large Rectangular Eco-friendly Fabric Medium High $50-$70

Remember, finding the right yoga bolster may require some trial and error. It’s essential to listen to your body and adjust your bolster choice as needed to support your practice effectively.


Investing in yoga bolsters can significantly enhance your yoga practice by providing the comfort and support needed for various poses. Whether you’re engaging in restorative yoga, aiming to improve your alignment, dealing with injuries or limitations, or simply seeking to deepen your stretches, a yoga bolster is a valuable tool.

By finding the right bolster that suits your needs and exploring the different ways to incorporate it into your poses, you can elevate your practice and unlock its full potential. Don’t hesitate to invest in a yoga bolster or make use of substitutes like pillows, cushions, or blankets to enhance your practice and enjoy the benefits of added support and alignment.

So, embrace the versatility of yoga bolsters and experience the transformative power they bring to your yoga journey. Whether you’re a beginner or an experienced practitioner, incorporating these supportive props can open up new dimensions of relaxation, comfort, and progress in your practice.


Q1. What are the different ways to use a yoga bolster in my practice?

A: There are numerous ways to incorporate a yoga bolster into your practice. Some examples include using it for supported forward folds, heart openers, seated poses, supine poses, and as a prop for restorative poses.

Q2. How do I find the right yoga bolster for my needs?

A: When choosing a yoga bolster, consider factors such as size, shape, weight, and filling. Think about how you’ll use it in your practice to determine the size you need. Rectangular and round bolsters are the most popular options, and there are different sizes, shapes, weight, and fillings available to suit various needs.

Q3. What are the benefits of using a yoga bolster?

A: Using a yoga bolster can provide support and comfort in various poses, allowing you to deepen your stretches and achieve greater access to relaxation and alignment. Some benefits include improved posture, enhanced relaxation, increased body awareness, and the ability to modify poses for injuries or limitations.

Q4. How can a yoga bolster enhance my yoga practice?

A: By providing support and comfort, a yoga bolster can help you deepen your stretches, achieve proper alignment, and access deeper states of relaxation. It can also be used in restorative yoga practices to promote rest and healing.

Q5. Can I use substitutes for a yoga bolster if I don’t have one?

A: Yes, if you don’t have a yoga bolster, you can use pillows, cushions, or blankets as substitutes. While they may not offer the same level of support and stability as a yoga bolster, they can still provide some cushioning and comfort in your practice.

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