Yoga bolsters are dense, comfortable cushions used as a prop in yoga, designed for your physical support. These firm cushions provide the help needed for pose modifications, deeper relaxation and stretching, and comfort for those who require a little extra support in their practice. Not only this, but bolsters are a fantastic aid in other areas of life, making them a wonderfully versatile accessory for your home or yoga studio.

In this post, we'll explore the purpose of yoga bolsters in detail, giving you in-depth explanations on how yoga bolsters can be used to elevate your practice, improve your meditation, and even assist in pain relief and sleep. To learn more about bolsters overall, take a look through our helpful guide to yoga bolsters.

What is a yoga bolster for?

The multifaceted yoga bolster has many uses, but overall, a bolster is for support. Here is what that support can offer you:

1. Extended holds

Incorporating a yoga bolster into your practice provides the support needed for extended pose holds. These longer holds can help with a deeper release of connective tissue, improving your flexibility and offering a stretchier, more relaxing experience.

Yoga bolsters are particularly useful for Yin yoga and restorative yoga sessions. These yoga practices are both slow-paced, but with different focuses. Yin yoga is full of lovely, long-held stretches designed to really target your ligaments, fascia, and other connective tissue, improving joint health and enhancing your flexibility. Restorative yoga is all about reaching a deep, blissful state of relaxation and calming the nervous system through the use of supportive props, allowing the body to sink into poses and release tension with proper bodily support.

Bolsters are a great benefit, and often a necessity, in these two practices, which allow the yogi to experience the full power of their movements.

2. Pose modifications

Yoga bolsters are an incomparable tool in enhancing or supporting a wide array of poses in yoga. As with all poses, it is important to consult a doctor or a trained yogi first, as some poses are not suitable for all.

• A savasana, or corpse pose, can be modified for further back support and complete tension release by placing a bolster beneath the knees, supporting them as they're lifted from the ground.

• A balasana, or child's pose, can be modified to reach a deeper state of relaxation without putting pressure on your hips or lower back by placing a long bolster beneath your torso, between your knees, and resting your weight on it.

• A viparita karani, or legs-up-the-wall pose, can be modified by placing the bolster below your lower back, lengthwise against the wall, before stretching your legs up the wall. The placement of this bolster can reduce strain on your lower back, as well as further improve the circulation benefits this pose offers.

• A setu bandha sarvangasana, or bridge pose, can be modified to a more restful pose by placing a bolster beneath the pelvis. This support is ideal for those who suffer from back pain or those who want to focus on the full release of tension during a restorative yoga session.

Many more poses can be adjusted or improved with a bolster - we recommend speaking to a trained, qualified yogi or researching via reputable books and websites to learn more.

3. Comfort during practice

For those who are pregnant, have limiting conditions, are recovering from injuries, or anything else that may affect how you're able to practice, a bolster acts as an incredible aid in making yoga more accessible. It can provide the comfort necessary to allow for an enjoyable and restful experience, either through enabling modified poses or simply offering you extra support where needed.

4. Aid in areas outside of yoga

Bring a yoga bolster into other areas of your lifestyle for even more bountiful results.

In meditation, a bolster can facilitate further comfort and support, allowing you to truly relax, release tension, and connect with your body and mind. Slide a rectangular or cylindrical bolster between your legs lengthwise while in a kneeling position, then lower yourself down onto it to alleviate pressure while seated and allow for a straighter, taller spine.

Those with back pain can use a bolster to help alleviate discomfort by putting it under their knees while they recline on their back. This does not need to be in a yoga or meditative setting to be effective; anyone can embrace this supportive tool.

Many enjoy the firmness a bolster supplies to help them sleep, as this placement has more benefits than some realise. A bolster placed between the legs while sleeping on your side is said to help combat some symptoms of:

• Pregnancy discomfort

• Poor spinal alignment

• Poor sleep posture

• Poor blood circulation

• Lower back pain

• Muscle cramping

• Hip pressure

• Herniated disc pain

• Breathing and sleep apnea

Placing a bolster between the legs while side sleeping can help prevent the top leg from pulling the spine out of alignment, reducing the stress on your lower back, hips, pelvis, and knees. It also eases pressure on blood vessels, which can lead to improved blood circulation.

Are yoga bolsters worth it?

If you're looking for support in your Yin yoga, restorative yoga, or prenatal yoga practice, a cushion to lift your meditative experience, or an accessory to aid in your sleep or pain relief, then a soft, comfortable, and firmly packed yoga bolster is a must.

Our collection of yoga bolsters has been designed by us and manufactured using ethical materials, including hemp, 100% organically grown cotton, and buckwheat hulls. Choose from a range of colours and shapes to suit your needs, and enjoy the benefits your beautifully-made yoga bolster will bring to you and your practice.