Have you ever used a yoga bolster in your practice or meditation before? These incredible yoga props are thoughtfully designed to elevate your asanas, your breathwork, and so much more to leave you supported and satisfied. If you've never incorporated a bolster into your yoga practice, or perhaps you've not heard of these yoga props before, allow us to introduce you.
In this post, we'll explore the wide and versatile world of yoga bolsters to aid you in a better understanding of these wonderful tools.
What is a yoga bolster?
A yoga bolster is a type of cushion designed and made to enhance your yoga, meditation, breathwork, and other areas of your life. They are densely packed and weighted, and the cover is typically made of a soft, thick, and sturdy material - this is so that the bolster can offer you the firm physical support it's designed for.
What are yoga bolsters stuffed with?
Most bolsters are most commonly filled with:
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Organic cotton batting
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Buckwheat hulls
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Spelt husks
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Kapuk
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Oats
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Polyester fibres
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Foam
These materials are chosen to provide the necessary firm support without being stiff and uncomfortable to rest on. Many yogis choose natural fibre bolsters, such as those stuffed with spelt, buckwheat, and kapuk, as they are a more ethical and environmentally friendly choice. Natural fibres also offer more airflow through the cushion, making them cooler to the touch and more comfortable during practice.
The listed materials work well as bolster filling due to how tightly you can pack the bolster with them, as these cushions are dense by design to offer the right level of firm support. Materials like buckwheat, spelt husks, and cotton batting are very popular choices, as they are of the right size and consistency to really fill a bolster while keeping it firm.
Sometimes, you may think that bolsters filled with natural hulls and husks feel too firm, especially if you've never used one, but this is normal. They will soften over time as the stuffing begins to conform to your movements.
What is the purpose of a bolster in yoga?
A yoga bolster's purpose is, above all else, to support you. Here is how that support manifests in your yoga practice and other areas of life:
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Extended holds in Yin and restorative yoga
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Pose modifications and adjustments
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Comfort during practice
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Aid in areas outside of yoga
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Meditation
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Pain relief
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Sleep
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To learn more about the many benefits of yoga bolsters in both in and outside of yoga, take a look through our helpful guide to the purpose of bolsters.
How many yoga bolsters do I need?
The number of bolsters you need during yoga is entirely up to you, your requirements, and your practice. Some yogis prefer just one bolster that they can use in multiple ways, while others like to have a collection of varying sizes and shapes to keep them fully supported. For example, bolsters can be used together to create a taller and sturdier prop for reclining against, or they can be used individually, but all at once, so every limb is supported.
Choosing how many bolsters you own should be down to your own preferences and what makes you most comfortable to have within reach during practice. For advice or recommendations, don't hesitate to get in touch with us or speak to a trusted yogi or instructor you know personally.
How big should a bolster be?
The size of your bolster or bolsters is again all down to your own personal preference, but we can shed some light on what sizes best suit different purposes. Fortunately, it's very simple to make the decision between large and small bolsters.
Large bolsters
Large yoga bolsters have more surface area, offering stable support to the entire spine and making them easier and more comfortable to sit on. The larger size and heavier weight make them sturdier and less likely to move around, causing no disruption to your deep relaxation.
Small bolsters
Small yoga bolsters are excellent for when more targeted support is needed, such as when you want to perform specific stretches. Use them in many poses, such as side asanas and pigeon asana, and for supporting smaller areas such as your ankles.
What is the best shape for a yoga bolster?
Once more, the shape of your bolster should be chosen based on your requirements and preference, just as with the size and number of bolsters. However, different shapes are certainly better for different purposes.
Rectangular
Providing a wide and stable surface, the rectangular yoga bolster offers more compact support, making it ideal for alignment and comfort when seated. They can support the entire spine, so they are very popular for beginners, those recovering from injury, and anyone practising a deeply nourishing restorative yoga session.
Cylindrical (Round)
Often referred to as round bolsters, these long, tube-like cushions follow the natural curve of your body with their shape. This makes them ideal for supporting curved areas, such as below the arch of the back to open up your chest, or beneath your knees during a relaxing Savasana.
What is the difference between a bolster and a zafu?
While bolsters and zafus are both densely-packed cushions, their purposes are slightly different. A zafu, also known as a meditation cushion, is designed specifically with meditation in mind. This means that its shape, typically round or crescent, is intended for seating, and doesn't have many other uses beyond that.
However, when it comes to sitting comfortably, the zafu is the best choice. If you do not practice much yoga but regularly meditate, the meditation cushion is your best friend. If you practice yoga regularly but do not meditate often, then simply use your yoga bolster in your meditation. If you do both frequently, we would highly recommend ensuring you have a bolster and a zafu in your prop collection for the ultimate support and comfort in both practices.
How to sit and lie on a yoga bolster
There are many ways in which you can sit or lie on a bolster correctly, but here are just a few for those starting their bolster journey:
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Place a cylindrical or rectangular bolster on the floor and sit on it like you would a bench, with your legs extended forward and straight. This can help you untuck your pelvis and achieve a straighter spine.
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Place a cylindrical or rectangular bolster on the floor lengthways, then kneel over it. Lower yourself to sit on the bolster. This helps relieve pressure on your hips and lower back while allowing you to straighten your spine.
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Do the above, then slide the bolster forward. Lean forward and down to move into child's pose with your chest resting on the bolster. This really helps you sink into the pose and achieve a deeper state of relaxation.
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Lay the bolster on the floor, place a block or rolled up towel at the far end, then kneel at the closer end and sit on your heels. Lean back to your back runs along the bolster's length. This is a wonderful way to open up the upper body and relieve stiffness in your back.
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Instead of sitting or lying directly on the bolster, place it on the ground and then lie down with your knees bent over it - it should run lengthways under your knees, like a river under a bridge. Relax your legs so that your knees are propped up by the bolster. This helps support the natural curve of your lower back, also known as the lumbar spine, and is great for releasing tension and easing pain found there.
We highly recommend speaking to a yogi or instructor about the many ways you can utilise your bolster to best work with your body and needs.
Maya Shanti yoga bolsters
Our yoga bolsters have been designed and created with your comfort and support requirements at the very forefront. We decided on large cylindrical bolsters, small and large rectangular bolsters, and a round bolster to enhance, elevate, and adjust your yoga and meditation.
Each of our bolsters is packed firmly with natural buckwheat hull filling, which conforms to your body's natural shape like nature's memory foam. This filling promotes airflow to allow for a cooler and more comfortable practice. The soft yet durable covers are made from either cloud-like 100% organically grown cotton or naturally luxurious hemp, which gets softer with each and every use. Both of these materials are the ethical choice, grown with significantly less environmental and human health impacts than alternatives. The covers are also removable and machine washable, because we understand that practicality matters, especially after a particularly sweaty yoga session!
Discover and explore our range of Maya Shanti yoga bolsters and cushions today and enhance your future restorative practices for deeper stretches, deeper relaxation, and deeper release.