Yoga poses using a bolster

Do You Do Restorative Yoga Poses- Try Them With Bolster

A bolster is a common prop in yoga that gives comfort, supports positions, and promotes flexibility when performing restorative postures and deep breathing exercises. 

You may use bolsters in several yoga postures, ranging from resting positions to supported asanas. 

A yoga bolster is a thick and solid yoga item that looks like a cushion and is used to support the body in specific postures, relieve muscular strain, and assist muscles in achieving a state of profound relaxation. 

A yoga bolster is usually made of cotton and foam and varies in size depending on the type of practice you are involved in.  

You can use a yoga bolster in meditation and guided imagery exercises. It is an effortless and inexpensive way for a practitioner to reach a state of profound relaxation, reduce muscle strain, and achieve deep inner peace. 

Now that we know what a yoga bolster is, let us look at how you can use it in your yoga practice. 

Yoga poses using a bolster.

Deer Pose

What is Deer pose good for?

Twist poses always give a mild tension that allows your muscles to expand while relaxing your body. For example, to practice the deer pose, do the following:

  • Sit with your hips against the bolster (legs to the left) and the bolster pointed in front of you.
  • Lift your spine while taking a deep breath.
  • Exhale by laying your chest down your bolster and moving your elbows to the sides to relax your arms.
  • Turning your head can also aid in muscular relaxation and stretching.
  • Hold this posture for at least 3 minutes before switching sides.

Caterpillar pose

This calming position is also an excellent method to stretch your muscles while activating your restorative energies:

  • While sitting, keep your legs straight in front of you.
  • Fold forward and rest on your bolster while laying it on top of your legs.
  • If it becomes uncomfortable after a while, you can rest your elbows on the bolster.
  • Put your hands on your hips and place your head in your hands.
  • Maintain the position for at least three minutes.

The bridge pose

Like the well-known backbend, the bolster bridge posture helps relieve abdominal tension while simultaneously stretching your hip. 

What is the bridge pose good for?

On the other hand, it expands your chest and puts you in a therapeutic condition in which breathing is essential:

  • Make sure that both of your knees are bent while lying on your back.
  • Place the bolster beneath your hips and lift your hips while pushing your feet.
  • Hold the posture for at least 5 minutes, focusing on your breathing.

The Pose of the Goddess

This position not only restores energy while lowering tension but is also an excellent hip stretching method.

While it also has a beneficial effect on your digestion and can provide menstrual cramp relief, it is also simple to learn:
  • Position your bolster behind you.
  • Sit and place your back on the front of the bolster, then bring the soles of your feet together (knees apart).
  • Spread your arms wide or place them on your tummy while lying back.
  • Hold the position for a minimum of 5 minutes.


The corpse position intends to calm your body and mind, but by utilizing a bolster the next time you practice yoga, you may increase the benefits of this pose. 

What is savasana and its benefits?
  • Lay your bolster beneath your knees for extra support when performing Savasana with it. In addition, it might assist you in being even calmer. 
  • Relax and hold the posture for as long as you feel comfortable.


A yoga bolster is an excellent addition to your yoga practice. It can be used in many different yoga poses, depending on your needs. 

It is also helpful when you start learning the correct posture and breathing techniques since it has a supportive effect on your body. 

In short, a bolster is a cheap and simple yoga accessory that can help you achieve total relaxation and inner peace.

You can try out these five yoga poses for beginners with the use of a bolster to reap all their health benefits.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *